Mobility
Dynamic
STRENGTH
One Rep Max – Squat Clean
Regular WOD
100 Double Unders
80 Wallballs
60 Kettlebell Swings (1.5,1)
40 Toes to bar
20 Burpee Box jumps
400m run with medball
Level 2 -50 double unders, 50 wallballs, 50 kettlebell swings, 30 toes to bar, 15 Burpee Box Jumps, 400m run with mball
Level 1- 100 singles, 40 wallballs, 30 swings, 20 toes to bar, 10 burpee box jumps, 400m run with mball
Cash Out
Tabata Double Unders or skipping
Crossfit Endurance – Short Intervals
Choose ONE of the Following Sports:
Swim: 2 – 5 x 200 w/ 90sec rest
Bike: 2 – 6 x 2M w/ 2 min spin/rest between
Run: 2 – 5 x 800m w/ 3 min rest
Row: 2 – 5 x 1000m w/3 min rest