LAST

CrossFit Unleashed – CROSSFIT

Warm-up

WARM UP 3 (No Measure)

100M JOG

high knees

butt kicks

side shuffle

karaoke

knee hugs

DROM (arms circles and kicks all 3 directions).

10 shoulder dislocates with PVC.

active shoulders, long arms (no bent elbows), open chest

10 over head pass through with PVC with active shoulders

5 overhead squats with PVC

Burgener Warm-up

3 RDS

5 KB SWINGS

5 LUNGES EACH LEG

5 SUPERMANS

5 SIT UPS

STRENGTH

Back Squat (5 @ 50%, 5 @ 60%, 4 @ 70%, 3×3 @ 80%, )

Metcon

Metcon (Time)

CAL ROW

SHOULDER TO OH 115/85

BOX JUMP OVER 24/20

21, 15, 9

FOR TIME

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