Warm Up
:15 ASQ
:15 Burpee
:15 Jog in place/Jump Rope
:15 Cossack Sqt
X4
No Equipment:
Tabata :20/:10 Alt
Mountain Climbers
Wall Sit + Alt Leg Ext
Step Up+Reverse Lunge
V-Ups
X8 -(32 Intervals)
Limited Equipment:
CrossFit Open 11.3
5min AMREP:
Squat Clean & Jerks
(165/110)
Strength:
2 HPCL+HCL
X6 Sets
Endurance:Pick One
:30/:30 x6 Row/Bike/Ski
100m Sprint :30 Rest x10
Midline:Pick One
3×20/side Pulsing Side Plank
1×100 Russian Twists