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CROSSFIT

WARM UP

- 200m Machine

- 10 Jumping Squat

- 5 Burpees

- 20m walking Lunges

- 20m toes touches

- 5 Empty bar back Squat


STRENGTH

3 x 6

Back Squat (light to moderate)

3 x 3

Back Squat (moderate to heavy)


WOD

21 - 18 - 15 - 12 - 9

- CAL

- Wall balls

- DB Snatch


ACCESSORIES

3 Sets:

- 12 Alt. Lunges

- 12 Hip Thrust

- 12 sit ups

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