“CrossFit is a way of life, you eat well, you train hard, you push yourself. It teaches you so much about yourself”
Warm up
partner knee taps: hands and feet/ head shoulders knees and cone
Skill work–
hs hold 0-5mins hs hold with back facing wall(finger tips should be touching the wall)
6-10: KB overhead hold
11-15mins: hs hold with back facing wall.
WOD
15min amrap for max reps in teams of three
Wallballs
Meters in the rower
Athletes will rotate every 500m with two working on wallballs
