CrossFit

A: Partner WOD – Sharing work however you wish

17:00 AMRAP + 5:00 Max
90 Front Squats 60/40kg
40 Burpees
60 Push Press 60/ 40kg
30 Burpees
30 Power snatch (60/40kg
20 Burpees
AMRAP (in remaining time)
Power Clean & Push Jerk 60/40kg
@ 17:00 Go Straight into
Max assault calories in 5:00

Mobility
A. Plantar Fasica ball smash 3:00 P/S
B. KB Calf smash 3:00 P/S
C. Box and ball hamstring tack and stretch 250 p/s
D. Barbell Quad Smash 15:00
E. Glute med and TFL Smash 5:00 P/S
F. Couch Stretch 2:00 P/S
G. Pancake stretch 3:00