WOD + Cool Down

Capstone CrossFit – CrossFit

Every Minute on the Minute for 21 minutes perform…

1st Minute: 15 Kettlebell Swings
2nd Minute: 10 Candlesticks

Cool Down: 30 minute walk

Warm-up

400m Jog/Run

50ft Ju Jitsu Warm-Up

50ft Bear Crawl

50ft Ju Jitsu Warm-Up

50ft Reverse Bear Crawl

50ft Ju Jitsu Warm-Up

50ft Crab Walk

then,…

20 No Arms Burpees

WOD Prep:

1-2 Rounds

10 Russian Swings

10 Abmat Sit-Ups

10 Full Swings with 1-2s pause at the top of swing

10 Pistols

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