moab crossfit gym crosstraining HIIT

Warm-Up

Banded shoulders

2 min. run around room (high knees, butt kicks, etc.)

2 rounds:

1 min. squat hold

1 min. plank

Strength

Overhead squat therapy

5x10*

*add weight if good form

WOD

For time:

10 burpees

20 box jumps

30 push ups

40 lunges (l/r=2)

50 push press 45/35

40 lunges

30 push ups

20 box jumps

10 burpees

Post

3 min. plank

add weight if you can