@Crossfit
Warmup:
400m run
2 Rounds:
- 5 x Wall squats
- Lunge walk length of gym
- 5 x Kettlebell swing (12kg)
- Reverse lunge walk length of gym
- 5 x Press ups
- Spiderman lunge walk length of gym
- 5 x Box jumps
- Inch worm length of gym
Then:
Front Squat – work to a 5 rep max
- 20kg, 30kg, 40kg, 45kg, 50kg (F3)
Then:
3 Rounds 21 – 15 – 9 reps of:
- Dumbbell Split Snatch – alternative legs (8kg)
- Pressups
- Wall ball (black ball 7.5kg)
- Box jumps (20”)
- Row (1 Cal = 1 rep)
Time: 19:30
Notes:
First WO with Wayne. First wall ball with 7.5kg black ball.
