Strength

Warm up-

400m Row

2 Rounds-

10 Bear crawl Forward – Backward

Strength-

Behind the neck Shoulder press 3 x 5
Shoulder Press 5 x 5
Push Press 3 x 5
Face Pull 3 x 12

Tabata-

Hanging Leg raises
Situps

CrossFit

Warm up-

400m Run

3 Rounds-

5 Push ups
5 Ring rows
5 Situps

Skill-

Tuck to inverted hang

Conditioning-

5 Rounds for time- (add a rep each round each movement)

11 Hand release push ups
6 Pull ups
11 MebBall situps @16/8 lbs

Video Demo-