4-7-15

Main – CrossFit

Warm-up

Burpees & Worms (No Measure)

5 Rounds

5 Burpees

5 Inch Worms

5 Air Squats

Broad Jump Across

High Knees Back

Skill Work

Practice “kipping”

HSPU, Pull Up

Metcon

Metcon (Time)

4 RFT

10 Wall Ball 20,16 (30,20)

10 Front Squats 95,65 (135,95)

10 Box Step Ups 20,16

200m Run

Metcon (No Measure)

Tabata

MB Twist

MB V-Ups

Plank

Flutter Kicks