“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
+
2 sets, 6-8 reps each:
RKBS + Goblet Squat
Step Down Box Jump
T-Push-ups

A. 2 sets,
7:00 AMRAP @ 85% (Aer)
250m Row
1:00 Plank (or Weighted Plank)
+
3:00 Rest (Walking)
+
7:00 AMRAP @ 85% (Aer)
5 Pull-ups (Strict if possible)
10 Burpees
15 KBS (24kg/16kg)
+
3:00 Rest (Walking)
+
7:00 AMRAP @ 85% (Aer)
200m Run
12 Wall Balls 

December 8
“CrossFit”
December 10
“CrossFit”