Warm-up

E – Round the poles

T – Row 300, 5 reverse burpees, splits stretch, rig Squat stretch, lunge/reach/elbow to instep, push-up handwalk, :30 Row sprint

Skill

E – box jumps for height

T – back Squat x 5, 5-6 sets

Work

E – 9:00 AMRAP OF 5 burpee box jumps-overs, 1 rope swing, 10 walking lunges

T – 12:00 AMRAP of  500/750 m row, 10/burpee box jumps

Game

Cross-Fit Soccer

Megan Kestel

Written by: Megan Kestel

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