Physical Training

10 min Alt EMOM 5 minute Transition 4 Rounds

Cycling

5-min Set-up / Stretch 3 rounds for time cash out: 2000m Row

5-min Set-up / Stretch 10 min AMRAP Warm-up 5 min recovery Partner – U Go I Go Both partners have to complete the repsMax reps/set 3. — Focus on Form and Control

10-min Warm-Up 6 Rounds Cardio Chipper

10-min Warm-Up For Time (20 min cap) – CrossFit.Com Workout Basketball

10-min Warm-Up You pick the pace or intervals. If you do intervals, stay in motion by jogging or walking during the recovery periods. Squat Thoracic Development (Overhead Position) Front Squat 5 Rds Back Strengthing

10-min ALT EMOM 10-min Set-up/Warm-up 20 min I go U go

15-min Warm-up 3 Rounds (not for time) Training Pace

Chipper for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.