CrossFit

A.HSPU
Drills and skills

B.4 rounds
3:00 to complete
100 DU
12 HSPU
12 C2B
8 HSPU
8 C2B
Rest 3:00

C.Soft Tissue work
Ball in rotator soft tissue + banded ext rotation

QuickFit

A.Row
15:00min
30sec Work; 30 rest
Score is cals

B.12:00 AMRAP
10 DB Power Clean And Push Press 22.5/15
20 steps DB on shoulder Walking lunge
30 KB swings 24/16

C.Hamstring Curl – Slider C2 Rower
3 x 10-12; rest 2:00