Rotating Stations Every 2:00 1 – 30/21 Calorie Row 2 – 3 Russian Baby Makers + 3 Slow Walkouts + 3 Spidermans & Reach 3 – 24/17 Calorie Assault Bike 4 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups Then: Not for time, but for our best quality: 5 Slow Wall Squats 3 Rounds 5 Good Mornings + 5 Back Squats + 5 Front Squats
SKILLS & SPECIFIC WARM UP Kb Swing
3 Rounds, increase intensity in every round
5 Kettlebell Russian Swings , 4 Burpees 3 Kettlebell Russian Swings , 2 Burpees
5 Kettlebell Swings, 4 Burpees 3 Kettlebell Swings, 2 Burpees
with our intention to bring our workout intensity. 3 Kettlebell Swings, 3 Burpees 2 Kettlebell Swings, 2 Burpees

CONDITIONING“FREDDY KRUEGER” * For Time 21-15-9 Kettlebell Swings #32/24 Burpees
*CrossFit New England Benchmark Wod