Warm up
800m Warm Up Jog
Lower Body Mobility Stretching (Coach Led) Burgener Warm Up
WOD:
Buddy workout! Random two-man teams complete all rounds and reps. One buddy works while one rests, reps are cumulative. Both buddies must complete the run, but only one person carries the weight until exhaustion/handoff if necessary)
3 RFT
400m run w/ 45lbs plate
50 box jumps
50 ball slams 20lbs medicine ball
50 abmat situps
Also we will be ordering T-Shirts for Cross Fit Red Diamond, please let us know if you have any ideas!
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