Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

1/21/15

What a beautiful sight. Squats as far as the eye can see.

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WARM UP

3 Rounds: 30 Sec Saigon Stretch 15 Scap Push-ups 15 Superman 30 Sec Pigeon Stretch 15 Hollow Rock 15 Rapid Plate Jumps

SKILL

Wall Squats 5x5 Hold each Squat on the bottom for 5 seconds

TEAM WOD

In teams of 2 for time:

Buy-in: 100 Russian KB Swings

3 Rounds: 30 Burpee Box Jumps 60 WallBall Shots 90 Double Unders

Cash-out: 100 KB SDHP

*Only 1 athlete works at a time ** Reps may be split anyway

L1- KB 35/25, Burpee Box Step-up 20", WB 10/6, 270 single jumps L2- KB 50/35, Burpee Box Jump or Step 24/20, WB 14/10, 270 Singles or 90 Dubs L3- KB 70/50, Burpee Box Jump 24/20, WB 20/14, Dubs