CROSSFIT

WU:

5 shuttle run

10 squat

10 push ups

WOD

Cardio

E5M x4

Max cal row

Max cal ski

Max cal bike

Max cal Run

ABS & CORE

50 plate OH knee tucks

50 leg raises

50 DB hand to toe

50 weighted sit ups

50 up & over

50 weighted G.B knee tucks

50 med ball crunches

50 DB alt v-ups

50 crunches to OH

(After each movement 1 minute plank)