EMOM x15:
0-4: Every 30s, 10 Air squats
5-9: 20 KBS
10-14: 10 OHS, 5 Burpees
These warm-ups are designed with the most basic of CrossFit movements. Take the time to dedicate yourself to VIRTUOSITY. If you can’t be bothered to pay attention to the intricacies of fundamentals then you’ll never be able to master the most technical movements.
Partner workout
While 1 partner runs 200m the other accumulates reps of:
Toes to bar,
Handstand push-ups


SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 

April 22, 2024

21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run  15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200

April 22, 2024

Split jerk tech In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk Dip clean + Split jerk:3 sets


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