Warm-up
Run 400m
100 Jump Ropes (50 Normal, 25 R, 25 L)
Top Mobility
Bottom Mobility
10 Ninja Situps
10 Russian Lunge
x2 10 Ring Rows
15 Wall Balls
20 Sit-ups
15 Squats
10 Bear Squat Push-ups
WOD:
Strength
Clean (80% 1 Rep Max)
5-5-5-5-5
Metcon
Max reps in 5 minutes of double unders
Max reps in 4 minutes of goblet squats (50/20#)
Max reps in 3 minutes of jumping lunges
Notes: Post number reps completed for each exercise. The sub for double unders will be parallette hopovers.
DEMONFIT 