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CrossFit Spokane – CrossFit

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Warm-up

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Weightlifting

Back Squat

Find 1 Rep Max

10, 5,5,3,1,1,1

Workout

Wallball flight Simulator (Time)

Wallballs

50,40,30,20,10

Unbroken for given reps

Rest between each set as needed

10 Burpee penalty if you stop or drop ball from the top

RX + 25/20

RX20/14

LVl1 Less