1.] General Warm Up

[4 mins] Elliptical Trainer Intervals

-15sec easy pace, 15 sec sprint.

1 Round of

[10] Walking Samson Stretch (fwd)

[10] Inch Worms

[10] Walking Lateral Lunge Stretch (5rt/5lt)

[10] Ape Stretch

[10] Beast Reaches

[10] Crab Reaches

2 Rounds of:

[8] Sit Ups + [6] Push Ups + [4] Down Ups + [2] Deck Squats x 3

-Rest 60 sec b/w rounds.

2.] Technique Warm Up’s

1 Round of:

Power

 3.] Work Capacity

CrossFit ”Linda”

10-1 Reps for Time of:

Deadlifts (x2 body-weight)

Bench Press (body-weight)

Hang Squat Cleans (3/4 body-weight)

-Scale loads if needed, but use a weight that will be challenging for the allocated reps.

4.] Finisher

2-3 Rounds of:

[30sec] Down Ups

[30sec] Mountain Climbers

[30sec] In & Outs

[30sec] Diagonal In & Outs

-Rest 60 sec b/w rounds.

5.] Cool-down 

5-10 minutes of:

Static Stretching