CrossFit

Warm Up

10 Passes T-Spine Smash

10 Passes ea side Lat Smash

Then 3 Rounds

5 Air Squats

5 Jumping Squats

5 Push Ups

5 V-Ups w/3 Count Hold in V or Tuck

 

Strength WOD

Front Squats

6X3@85%

 

Conditioning WOD

For Time

800m Run

Then 2 Rounds for Time

35 Sit Ups

35 Squats

35 Ring Rows

35 Weighted Step Ups (30/20)

Intensity

Warm Up

2 Rounds

150m Run

5 KB Swings (20/14)

10 PVC Good Mornings

10 Squats

10 Lunges

 

WOD 1

3×10 (per leg) Bulgarian Split Squat

Superset with 3x Max Kipping Pullups

 

WOD 2

For Time

400 M Run

10-9-8-7-6-5-4-3-2-1

KB Deadlifts (40/32)

Jumping Squats

400 M Run