The quiet before the CrossFit Storm.
Warm-up:
1/2 Tabata Wallball, Push-ups, Sit-ups
Dynamic Stretch
Strength:
OH Squat
10/40 5/50 (4/60)3
WOD: KAMAKAZI
For Time:
3 Rounds
50 Double Unders
3 OH Squat 95/65
3 OH Squat Step-ups 16″/16″
6 Front Squats
6 Front Rack Step-ups
9 Back Squat
9 Back Rack Step-ups
Athletes!!! Make sure your box is stable for this workout.
Icing:
KOT – Reverse Step-up 20 Reps