Main – CrossFit
Dynamic Warm Up (No Measure)
*Floor exercises to be done down and back
Knee 2 chest pulls
Quad Strech and touch toes
Reverse Lunge w/ twist to front leg
Inch Worm (down only)
Broad Jump (back only)
A: Back Squat (10 x 2)
Strict 30 second rest between sets to work on dynamics and minimal rest.
B: Ring Plank Hold (4 x 45 seconds)
C: 1/27/14 Tabata Mash Up (AMRAP – Reps)
20 sec on/10 sec rest for 12 min.
Russian KB Swing (53/35)