Live for loving!

Live for loving!

Warmup:

Plyometric routine

3 rounds 15 yards each

skips, a skips, b-skips, repeat side ways, single leg hop, bound,

high skip, vertical jump, box jump, side to side jumps

 

 

Skill:

Bergener Warm up x 3

then

 

12 MIN EMOM

20 sec high knee sprints with jump rope

-try and beat the amount of licks with the jump rope you get each min

-be efficient, fast and athletic

 

WOD:

10 reps each- Band Resisted Sprints or Hill Sprints w/ a partner 30-60 yards

full recovery, alternate each rep

then

100 total KB Swings for time with a partner

-heavy, divide reps evenly

 

Today’s program was a gift from Branford CrossFit!

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