These two Crossfit warriors just completed and passed

their Crossfit Level 1 YA!!!!! and Congrats you two!

Warm up 

• 400 m run
• banded leg release on rig
• release ball around shoulder girdle
• line drills

 

STRENGTH

Squat – 4×5… pick one 

alternate 12 V – sits 

METCON

20m EMOM

A) 150m Row
B) 5 Thrusters (95/65)
7 Target Push Ups/ snake

ADVANCED

20m EMOM

A) 150m Row
B) 5 Thrusters (135/95)
7 Ring Dips