Basics:
2 RFT
- 12 Box Jumps
- 12 Wall Balls
- 12 Sit-ups
- 12 Air Squats
- 12 Push-ups
- 12 Burpees
- 12 Box Dips
- 12 V-ups
- 12 Kettlebell Swings
- 12 Ball Slams
- 12 Pull-ups
- 12 Lunges
CrossFit
Strength:
Weighted Pull-ups
10-5-3-1-1
WOD
- 50 Box Jumps (24inch)
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (1 pood)
- 50 Walking Lunges
- 50 Knees To Elbows
- 50 Push Presses (45lbs)
- 50 Back Extensions
- 50Wall Ball Shots (20lb)
- 50 Burpees
- 50 Double Unders
