Equip: Mat, Heavy KB, Box, Heavy DBs
WARM-UP:
10 Rounds of 1 min. Duration -
*10 x Air Squat
*10 x Push-Up (challenge: Hand-Release)
*10 x Sit-Up
-modify by lowering rep assignment
MODIFIED “WHITTEN” (a benchmark CrossFit workout):
5 Rounds -
12 x KB Swing
12 x Box Jump
400m Run (4 laps around indoor track)
12 x Burpee
12 x Thruster (in place of wall ball)
*3 min. to finish once 1st person done
PARTNER FINISHER:
*100 x Single-Arm KB Clean and Press
-for duration that partner works @ above assignment: DB Renegade Row
*50 x KB Deck Squat
-for duration that partner works @ above assignment: Seated Shoulder Press
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