Back it Up

CROSSFIT

UPPER BODY STRENGTH
5 sets:
10 strict pull-ups
10 KB strict press each arm
Max push-ups

WOD
20-15-10-5
Shoulder to overhead 60kg / 40kg
Box jumps 24″ / 20″
Back rack lunges 60kg / 40kg

CIRCUIT

PART A)
3 rounds
One minute max reps each movement:
1. Hanging leg raises / toes to bar
2. KB swings
3. Ball slams
4. Row
5. Rest

PART B)
Max effort squats in 2 minutes

PART C)
Tabata
– hollow hold
– bridge