CrossFit Class

Warm Up

Fit for the Beach
3 Sets
8+8 Single DB Bulgarian Split Squat
12 Tempo Push Ups (2"+2")
16 V Ups

WOD
Every 3' x 27'
STROKE PIRAMYD
1,2,3,... Hard/3 Light*
a) 3' Teammate A
b) 3' Teammate B
c) 3' Teammate C

*1 hard stroke followed by 3 light, then 2+3, 3+3,4+3...
Switch partner every 3', then perform 600mt Run
and restart from where you left
1st: Round 21 s/m
2nd Round 24 s/m
3rd Round 27 s/m

Score: Total team distance (1m=1 rep)