WOD

Joined happiness

Escapist CrossFit – CrossFit


Warm-up


6 min of run and fun
Jog
High kicks
Bear crawl
Inch worm
Side walks
Crabwalk

Every min 3 burpees

Gymnastics


Tabata 1

Plank hold
Hollow rock hold

Tabata 2

Sideplank
Superman

Metcon


Team of 2
Buy in: 12 resistant runs

3 rounds for time
60 slamballs
40 vups
20 Burpee boxjumps
40 hand release push-ups
60 lunges with ball