moab crossfit gym crosstraining HIIT

Warm-Up

Banded shoulders and hips

7 mins. of 10's

Skill

Max effort wall sit

Partner WOD

3 rounds

Minutes 1 and 2: burpees/plate hold 45/25

Minutes 3 and 4: sit ups/squat hold

*Score is total sit ups and burpees

Post-WOD

Circle of trust :)