CrossFit
A. HSPU
Drills and skills
B. 10:00 AMRAP (2 heats)
10 Cal Assault
20 HSPU
30 Double unders
C. Soft Tissue work
Ball in rotator soft tissue + banded ext rotation
QuickFit
A. Row
3 x 1000m; rest 3:00
B. 8:00 AMRAP
Row 200m
10 Burpees over rower
C. Hamstring Curl – Slider C2 Rower
3 x 10-12; rest 2:00