These two Crossfit warriors just completed and passed
their Crossfit Level 1 YA!!!!! and Congrats you two!
Warm up
- 400 m run
- banded leg release on rig
- release ball around shoulder girdle
- line drills
STRENGTH
Squat – 4×5… pick one
alternate 12 V – sits
METCON
20m EMOM
A) 150m Row
B) 5 Thrusters (95/65)
7 Target Push Ups/ snake
ADVANCED
20m EMOM
A) 150m Row
B) 5 Thrusters (135/95)
7 Ring Dips