CROSSFIT

WARM UP

- 100m Machine

- 10 Air squat

- 5 Burpees

- 5 Empty bar power Clean

- 5 Empty bar front Squat

3 Sets:

- 10 DB bench press

- 10 Chin ups

- 30” Weighted Elbow Plank

EMOM CONDITIONING

A. Every 5 mins on the min for 15 mins:

- 300m Machine

- 10 Knee raises

- 10 shoulder to overhead

B . Every 5 mins on the min for 15mins:

- 300m Machine

- 10 Ball slams

- 10 Power Clean