CrossFit
A. Warmup/activation
Every 90 seconds for 18 min ( 3 sets)
Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps
(place front foot on a plate approx 2-4″ higher than back foot)
Station 2:Right Leg Front-Foot Elevated Split Squats x 8-10 reps
Station 3: Ab Wheel or Barbell Roll-Outs x 8-10 reps (sub inchworm walkouts)
Station 4: Reverse Snow Angels x 15 reps
B. For time:
X cal bike
X wall ball shots
X cal bike
QuickFit
3 rounds:
10 Burpees
15 Goblet Squats
20 Lunges (10 each leg)
