CROSSFIT

WARM UP

3 Rounds, NOT for Time:

200m

6 Plank Scap Retractions 

5 Walkouts

4 Spiderman

3 Russian baby maker

3 Rounds of Barbell Warmup (empty barbell)

5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

STRENGTH

In a 10 minute clockBuild to a heavy Double Muscle Clean

CONDITIONING

“BOLD“

TABATA

45” ON / 15” OFF x 19:

Minute 1: Max Air Squats

Minute 2: Max Alt Dumbbell Snatches

Minute 3: Max Push-Ups

Minute 4: Max Wall Ball

Minute 5: Rest