Live Free CrossFit – CrossFit

Prehab

10 Scapula Pull Ups

10 Kang Squat

3 Rounds

A1) : Front Squat (3×8-10 @40%-50% Tempo 21×1 )

-A2) Strict Pull Ups 3×5-10

WOD: Metcon (Time)

2-4-6-8-10-12-14-16-18-20 Sit Ups

1-2-3-4-5-6-7-8-9-10 Burpees

15min Cap

Every 2min 30 Double Unders

WOD: Metcon (Time)

2-4-6-8-10-12-14-16-18-20 Sit Ups

1-2-3-4-5-6-7-8-9-10 Burpees

15min Cap

Every 2min 30 Double Unders