Class Strength

EMOM for 20 mintues:
10 Elevated Front Foot Curtsy Lunges L
10 Elevated Front Foot Curtsy Lunges R
30 Second Hollow Hold into 10 Second Knee to Elbow hold each side
10 RDL's with Double DB's
25 Second Contralateral Plank each side

CrossFit

For Time:
200m Farmer's Carry
into:
50-40-30-20-10
Abmat Sit-Ups
5-4-3-2-1
Turkish Get-Ups each side
200m Run after each round

Notes: Scale to removing the first round for newer ahtletes or deconditioned athletes
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg