WARM UP
200m Run
2x:
Fence Drills
10 Lunges Each Leg
10 Air Squats
10 Push Ups
5 Inch Worms
400m Run
CrossFit Total
1RM Shoulder Press
1RM Back Squat
1RM Deadlift
OR
WOD
5 Rounds:
9 Plate Ground to Overhead (45/25)
15 WBS (20/14)
21 Sit-ups
250m Row
(1:1 Rest)
100 Reps of Either:
V-Ups
Supermans
Hollow Rocks