“CrossFit”

WU- (10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
25yd each:
High knee WALK
Butt kickers
Spider-Man lunges
lunges
High knees
Broad jumps
Bear crawl

A. Front Squat – 8,3,6,3,4,3, on 2:00 Rest
B. 5 sets, @ 80-90%
2:00 AMRAP:
10 Cal Row
30 DU’s
60 sec FLR on Rings
1:00 – Rest (Walking)
+
3:30 Rest (Walking)
+
5 sets, @ 80-90%
2:00 AMRAP:
100m Sandbag Run
7 Lateral Jump Burpees
60 sec Leg Raise Hold
1:00 Rest (Walking) 

December 11
“CrossFit”
December 13
“CrossFit”