Strength/Skill

  • 30 second intervals x 4 sets (groups of 3)
  • 10yd Shuttle Sprint on turf

WOD

  • “Cardio”
  • Rx
  • 5 rounds for time:
  • Run 400m
  • 30 Double-Unders
  • R+
  • 5 rounds for time:
  • Run 400m
  • 60 Double-Unders

CROSSFITNESS @ 6pm
Strength
4 Rds x 30 sec Intervals
Pullups/Jump Pullups
Ball Pikes
Lat Step Ups

Conditioning
Row 1000m then,
3 Rounds
10 Push Ups
20 KB Swings
40 Jump Ropes