Main – CrossFit
Warm Up #7 (JR- 30 sec) (No Measure)
Jump Rope 2min
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Push Ups- 30sec
Stretch:
Pec/Lat, Super couch, T-Twist, Calf Stretch, Quad Smash
Go thru the sequence 2x
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
Women Deadlift (175#)
Women Box Jump 24”
Women Wall Ball (14#)
Women Plate Run (25#)