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CrossFit WOD
3x
10 Lateral Dumbbell Raises
10 Front Raises
10 BW or light weight Bulgarian Split Squats
20 Bicycle Crunches
With a Partner complete:
20RFT:
5 Push-ups or Ring Dips
10 Box Jumps 24/20”
20 Squats
• Switch Partners every 400m Run
20 Minute Cap
Go to yoga!
SWEAT
20 min AMRAP
1 Round= 1 Point for your team
15: Wall Balls
8/10: Cals on the Bike
5: Pull-Ups or Ring Rows
*200m: Slam Ball Run
12 min AMRAP
*switch out with team members*
1 sprint= 1 point
100m: Sled Pushes
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