warm up: cross fit bowling


jump the tower
box walks


3 wall walks
5 box jumps
7 ball slams

game : gaga ball




hydro shuffle
10 med ball cleans
10 med ball snatches
lunge and reach
cat cows
lat stretch ( athlete choice)
double calf stretch
toe grab squat stretch
8 ring rows
4 Burpee squat jumps

Banded rehab work:

Soda can raises x 10
Banded fly’s x10
banded presses x10


partner chipper for Time 20 min cut off

60 bs
50 box jumps
40 ring rows
50 bs
40 box jumps
30 rows
40 bs
30 box jumps
20 rr
30 bs
20 box j
10 rr

Megan Kestel

Written by: Megan Kestel

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