FIND YOUR FLOW

WORKOUT OF THE DAY

CONDITIONING

A. 12 minute AMRAP of:

200m Run

21 Box Jump Overs

15 Kettlebell Swings 24/16kg

9 Power Cleans 60/40kg (RX+ Squat Clean)

 

B. Gymnastics Combo

12 minute CAP

3 rounds for time:

15 Toes to Bar/ Knee Raises

10 Chest to Bars / 15 Ring Rows

5 Bar MU / Strict Pull-Ups

10m HS walk / 5 HSPU

 

C. Flow

8 minutes for quality

20m Bear Crawl

10 Cal Assault Bike

20m Crab Walk

30 sec Deadhang

 

Published by Wilsy

Crossfit Coach

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