CROSSFIT

WARM UP

TABATA 45” / 15” x 12:

- Jumping jacks

- Cossack squats

- Burpees

- Wall squats

SKILLS & SPECIFIC WARM UP

2 Rounds of Barbell Warmup

(empty barbell)

5 Good Mornings+

5 Elbow Rotation+

5 Shoulder Press Behind The Neck+

5 Front Squats+

5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout:

1 Rounds of Bear Complex

250m machine

1 Round of Cindy

CONDITIONING

“Li Zuffiatelli”

*For Time:

Complete 3 times for

5 Unbroken Sets of Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Directly into…

1,000m machine

Directly into…

5 Rounds of “CINDY”

5 Pull-ups

10 Push-ups

15 Squats