CrossFit WOD 7/10/20

Warm-up

0-5:00

Briefing

5:00-15:00

I’s Y’s T’s

Windmill

Turkish Get Up Review

15:00-30:00

Turkish Get Up (1-1-1-1-1)

Metcon (Time)

30:00-40:00

Hip Flexor Hold

Hip Flexor Drives x15/15

Kickouts x15

High Knees

Bum Kickers

Power Skip

Reverse Power Skip

Wideouts x20 seconds

Quick Feet x 20 seconds

40:00-55:00

1 mile run

15 Squats every minute

start with squats

55:00-60:00

Cleanup and cool down