moab crossfit gym crosstraining HIIT

Warm-Up

Banded shoulders

Stretch calves & hamstrings

2 min run around room:

high knees, butt kicks, crab walk, skip, etc.

2x:

20 russian kb swings

1 min. jump rope

Strength

Front Squat

5x5 @ 60%

WOD

For time:

3 rounds

21 thrusters 95/65

15 T2B

9 burpees

Post

5 min. abs