2:20 On :40 Off - 1x4 (AMRAPS)----------------(1)----------------10 Slam Ball + 30 Flutter Kicks----------------(2)----------------10 SA Alt DB Devils Press + 10 Plank DB Pull Through
----------------(3)----------------
200m SKI + ME ½ Burpee Shuttle run
-------------(NOTES)-------------
Station 1.) 30 total. 15 per side.
Station 2.) 10 total. 5 per side.
Station 3.) Run down, turn around, perform a half burpee, run back. Shuttle Run outside if able, performing the ½ burpee on the mats outside of crossfit
3-4 sets
8/8 Hamstring March
16 Banded Hamstring Curls
16 Rainbow Slamballs
8 Box Squats (Weighted - FR or Wreck Bag)
8 Dbl db burpees + 50m farmer’s carry down and back
:30 star plank each side
—
Cash out
3 sets
:45 Mtn Climbers
:45 plank
Rx+ use sliders
Rest :45