WARM-UP
For quality
3 Sets
30” Wall sit
6 – 8 Split squat / côté
30” Front leaning rest
12 Plank shoulder tapes
3 Negative push-ups
12 BW good morning
30” Arch hold
MET-CON
From 0:00 – 9:00
AMRAP 7:00
7 Devil press
10 Pull-ups
35 Double unders / Single / Jumping jack
*Devil press
*Pull-ups / Ring row / Bed sheet row / Banded row
From 9:00 – 18:00
AMRAP 7:00
10 Sumo deadlift high pull
7 Strict HSPU / Pike HSPU / Push-ups
6 x Shuttle run (5m)
*Sumo deadlift high pull
*Strict HSPU / Pike HSPU
*Shuttle run
From 18:00 – 27:00
AMRAP 7:00
12 Jump squat
10 m Bear crawl
12 Arch up
Categories: Crossfit