CROSSFIT

WU :

10 squat

10 push ups

20 shoulder taps

WOD :

Cardio

1000m machine

10m burpees broad jump

800m machine

10m burpees broad jump

600m machine

10m burpees broad jump

400m machine

10m burpees broad jump

200m machine

10m burpees broad jump

ABS & Core

100 Russian twist

90 alt v-ups

80 knee raises

70 leg raises

60 weighted sit-ups

50 weighted crunches to OH

40 DB hand to toe

30 weighted plank reach

20 weighted bridge to knee tucks

10 toes to bar

(After each movement 40s plank)