CROSSFIT

WARM UP

2 Rounds:

2' Machine

10Scorpions

:20Pigeon stretch

10Russian babies

10Hip openers

10Jumping jacks

CORE

3 Rounds:

:20Hollow hold

10V-ups

15Sit-ups

:45 Elbow plank

STRENGTH

5 Set:

5 Tempo push press(0-2-3-1)

CONDITIONING

For time:

27-24-21

Dual DB thrusters

Cal machine

Every set:5 Wall walks/Inchworm push-up

Into..

21-18-15

Deadlift

Cal row

Ever set:10 mins broad jumps