moab crossfit gym crosstraining HIIT

Warm-Up

Banded shoulders

2 min. run around room

2 rounds

20 hollow rocks

20 supermans

20 sit ups

Strength

Deadlift 10-8-5-3-3-2

Build to heavy

Back off set of 10 at 50%

WOD

AMRAP

4 rounds

1 min. row (cal)

1 min. pull ups

1 min. push ups

1 min. rest

Post

4 x 25 russian twists with plate