060421
WARM-UP
3 Rounds
30 Single unders
8 Quadruped arm/hips extension
3 Inchworm push-ups
8 Air squat
30” Glute bridge
SKILL /STRENGTH
3 – 4 SETS
30” – 60” Prisoner wall sit
8 – 12 DB Deadlift @ Tempo 4111
16 – 20 Deadbug
*rest as needed b/w sets
MET-CON
AMRAP 16:00
30 Double unders / Single unders
10 Handrelease push-ups
20 Air squat
30 Double unders / Single unders
10 V-ups
20 Lunges
Categories: Crossfit