CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

20/15 Cal Bike/Row

High Knees (D+B)

5 Air Squats w/ 2-sec Pause @ bottom

10 Lateral Lunges (5/side)

5 Air Squats w/ 3-2-1 Slow Descends

Butt Kicks (D+B)

5 Air Squats @ regular tempo

10 Supermans

10 Air Squats (Squat Therapy Style)

Mini-Band Walks (2 bands)

– (Forwards + Backwards)

– (Lateral D+B)

Workout

U Move, I Move then WE RUN (Time)

Partner WOD For Time:

CASH-IN: 30 Wall Balls

200M Run

100 DUs (200 Single)

200M Run

100 AbMat Situps

200M Run

80 Back Rack Walking Lunges (95/65)

200M Run

80 Push Ups

200M Run

60 S2O 95/65

200M Run

60 Cal Row

CASH-OUT: 30 Wall Balls

*Both partners run 200m together & both partners must complete 30 wall balls for cash in + cash out!*

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)