Slide Left Slide Right
6

3

4

2

WOD


CFM – CrossFit Premium

a)
4 sets of
10-15 ring pushups
into
30-40 seconds
plank hold in rings
10-15 front squats
into
30-40 seconds weighted wall sit (20/15)

b)
Amrap 5 min
50 wall balls
50 kettlebell swings (24/16)

rest 2 min

Amrap 5 min
50 kettlebell swings (24/16)
50 wall balls

BASIC CROSSFIT
a)
deadlift

b)
5 rounds of 2 min / 2 min off
10 deadlift
10 burpee over the bar
max calorie

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