***Workout Prep***
10 Romain Deadlifts, 45lb/35lb
20 Single Leg Ankle Hops (alt every 5)
10 V-Ups
10 Kettlebell Swings
30 Single Leg Ankle Hops
+
3 Rounds or 8 min
5 Kettlebell Swings
10 Ab Mat Situps
20 Double Unders
60s Assault Bike easy pace
+
2-3 rest before workout

***Workout - METCON***
3 Rounds:
10 Kettlebell Swings 53lbs/35lbs
20 Ab Mat Situps
30 Double Unders (60 Singles)

Rest 3 mins

3 Rounds:
10 Kettlebell Swings 53lbs/35lbs
20 Ab Mat Situps
30 Double Unders (60 Singles)

***Music***
Street Rhapsody - DJ Freedem

#CrossFit #WOD #Fitness