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Warm Up:

CrossFit Warm Up

3X10 Reps – with a monostructural before each set


Hip Extension


5 Rounds For Time:
Run 400
30 Hip Extensions
30 Sit Ups

After Bash:

5 x 8 Weighted Dips
5 x Max Strict Pull Ups

ONE Nation Competitors:

Do Class As hard a possible – if you want more
Do 40 Squat Therapy reps
Move closer to wall every 10 reps

Travel WOD:

5 Rounds For Time:
Run 400m
15 Good Mornings
30 Sit Ups