moab crossfit gym crosstraining HIIT

Warm-Up

200m jog

1 min squats

1 min superman

1 min jumping jacks

Skill

Double under work for 10 min.

then 3 rounds of 1 min. max DUs, 1 min. rest

WOD

4 min AMRAP

9 box jumps

6 push ups

3 deadlifts 225/135

rest 2 mins.

repeat

Post

Roll out IT bands

Mobility ball on glutes