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CROSSFIT

WARM UP

- 10 CAL

- 10 jumping squat

- 5 half burpees

- 30 skipping rope

- 5 empty bar deadlift

- 5 empty bar shoulder to overhead


STRENGTH(12 Min )

6mins each station:

A.

5 - 4 - 3 - 2 - 1

- Shoulder to overhead

B.

5 - 4 - 3 - 2 - 1

- Deadlift


CONDITIONING(18 Min)

3 Rounds :

- 15 CAL

- 9 Shoulder to overhead

- 6 Weighted Dips


* 2 Min Rest


3 Rounds :

- 12 Deadlift

- 9 Ball sit-ups

- 6 Push ups

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