BASICS
“Tabata Mash up”
Sled Push
Ring Rows
Wall Balls
Sit ups
CROSSFIT
Back Squat
5-5-3-3-1-1-1 (working up to your 1RM)
Bench Press
5-5-3-3-1-1-1 (worling up to your 1RM)
WOD
10 rounds:
100meter sprints
each sprint starts on the 1 minute mark
(the spints will be done inside on the turf: 100 meters is 7 lengths of the turf from wall to wall)
score: record fastest and slowest times
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