Physical Training

3 rd Warm-Up 5 rounds For Time

3 rd Warm-Up 5 rds of For Time (partner) Switch as needed. If the ball touches the ground for anything except the stepover, both partners will receive a 5-burpee penalty. 100 Sit-ups

2 rd Warm-Up Strengths – Squats 20 Min EMOM (Partner – You go, I go) Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

2 rd Warm-Up Strength 21, 15, 9 for Time (partner – waterfall)

3 rd Warm-Up Strengths – Squats 8 – 10 Lateral Ball Slams (20/14) between warm-up sets 8-minute AMRAP Substitute a KB clean and jerk or clean and press for the snatches if needed. Workout provided by CrossFit.com

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

3 rds Warm-Up Strength: Bench Press (In Fitness Center) 10 minute AMRAP (Partner Waterfall) 100 Sit-ups Time permitting

2 rd Warm-Up Strength E3MOM for 21 minutes

27 min EMOM (13/11 cals) Complete the Calorie and rest for the remainder of the minute. 100 sit-ups

2 rd Warm-Up For Time (partner) Buy In: 50 Snatch (75/55) Cash Out: 50 Snatches (75/55) Split reps evenly. Workout stolen from the SNL group.