Warm-Up

Guard The Gate

Skill

Max distance mb throw

With a MB and DB, squat, fully extend the hip, and with your feet staying planted, throw for max distance!

Work

CrossFit Baseball

Accumulate as many points as possible in 2-4:00/6:00 sections of time of:

1st base -5/8 squats

2nd base – 5/8 burpee

3rd base – 5/8 jumping high knee

4th base – 5/8 ball slam

Game

Bar Wars

Megan Kestel

Written by: Megan Kestel

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