Warm Up:
Warmy+
4×4 Front Squats + run down and back
Xfit WOD:
AMRAP for 30 minutes (30 seconds on, 30 seconds off) of;
7 Box Jumps (24″)
7 Front Squats (95/65)
7 Pull Ups
7 KB Swings (53/35)
Plate push down (P1), plate push back (P2) (alternate with bear crawls)
**Cycle through the exercises, working for 30 seconds and resting for 30 seconds. Pick up where your partner stopped. If the plate pushes are in use, bear crawl from baseline to baseline.
Couch stretch – 2×2 + Bottom position squat hold for 3 minutes.
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