Warm up

E: CrossFit Basketball

T: Med Ball Tabata (2-3 Rds) (:20 work/:10 rest)

Ball Slams

Jog (black pole to black pole)

Front Squat

carioca (black pole to black pole)

Push Press



E: Jump Rope Challenges

T: Headstands (press to handstand)/Partner hold kick ups/Negatives



E: 7:00-9:00 AMRAP

4 Handstand Kick ups OR 2 wall walks

6 Box Jumps

8 Ball Slams

10 Walking Lunges

T: Open Workout 15.4

Complete as many rounds and reps as possible in 8 minutes of:
10 DB push presses (20-35#)
10 cleans (45-65#)



Pizza Box Game

Megan Kestel

Written by: Megan Kestel

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