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WARM UP
.5 Tabata
Swim
Jumping Air Squats
Arch Hollow Swings
Dynamic Stretch
STRENGTH
Push Press Wave
Warm Up Set
4@55%, 3@60%, 1@65%
4@60%, 3@65%, 1@70%
4@65%, 3@70%, 1@75%
Max Effort Hold on last rep of the wave
WOD
CrossFit Main Page 12/16/25
16 Min AMRAP
20 Cal Row
20 Wall Balls (20/14)
20 Pull Ups
ICING
DU Airplane
Sots Press (4×4)
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