Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 8 min cap

10 Supine hip twist

10 Prone scorpion

10 Air squats

10 Reverse lunges

10 Jumping lunges

10 Barbell good mornings

10 RDL’s

Metcon (Weight)

EMOM 21

Min 1: 6 Power clean

Min 2: 10 Alt DB snatches (tot) + 10 sit-ups

Min 3: 8/6 Cals

Rx: (95/65)(40/25)

Rx+: (115/75)(50/35)

Fire breather: Rx+ w/ Squat clean

Active Recovery

ROMWOD (21 minutes)

https://app.romwod.com/routine/kit-and-caboodle