Crossfit

#1 Warmup
Team row 100 cals + active rest: plank, side plank, hollow rock, grok squat
Bear walks, 3
Crab Walks, 3
Loose hands, Squats, Squat & reach, 5 times

#2 amrap 10'
5 KB Deadlfit, 20 to 24 kg
1 Negative Pushup
3 KB Goblet Squat, 16 kg
3' rest

#3 amrap 10'
Row 8 cals
Double unders, max 50''

#4 amrap10'
Ski 8 cals
Ball Slam, 8 reps, 20 lbs (9 kg)

#5 Cooldown
Lying Stretch, bent knee over side
Downward dog