CROSSFIT

WU:

10 squat

10 push ups

20 jumping jacks

Cardio & ABS

A:

In :50 cal Run

X4

20 Russian twist

20 plate OH knee tucks

20 DB Bridge knee tucks

Out : 400m

B:

In:40 cal Row

X3

30 knee raises

30 DB v-ups

30 Med ball crunches

Out: 600m

C:

In: 30 cal Ski

X2

40 up& over

40 DB around the leg

40 crunches to oh

Out:800m

D:

In: 20 Cal bike

X1

50 DB lying toe touches

50 leg raises

50 DB hand to toe

Out: 1000m