Mobility
Dynamic
STRENGTH
One Rep Max – Dead Lift
Regular WOD
5 Rounds
15 Burpees
15 Kettlebell Swings (72/54) ha ha
Level 2 (54/35)
Level 1 (35/25)
Cash Out
Tabata Double Unders or skipping
Crossfit Endurance
Long Intervals if not done
Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.