Strength
Warm up-
400m Run
3 rounds-
5 Squats
10 Lunges
Strength-
OH Squats 3 x 5
Front Squats 3 x 5
Back Squats 5 x 5
Box Step ups 3 x 10
CrossFit
Warm up-
400 Row
4 Rounds-
5 Situps
Burpee broadjumps,
Shoulder and Back mobility
Skill-
Tuck to Inverted hang
Conditioning-
10-9-8-7-6-5-4-3-2-1
Dumbbell Cluster (Hang position) @ 20kg/12kg
Lateral Burpees
Demo Video
Categories: WOD