Workout

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

HOMEWORK

CONDITIONING

FOR RECOVERY*

10:00 Bike

10:00 Row

8:00 Bike

8:00 Row

4:00 Bike

4:00 Row

*Goal is to maintain same pace throughout entire workout.

CrossFit Journal: The Performance-Based Lifestyle Resource