Cross fit warm-up
WoD:
30 seconds each exercise; one minute rest after sets
| 1 | 2 | 3 | 4 | 5 | |
| Swing (50lb) | 20 | 21 | 15 | 17 | 16 |
| Burpee | 11 | 11 | 10 | 10 | 11 |
| Thruster (75lb) | 12 | 8 | 5 | 7 | 5 |
| Horizontal Rows (rings) | 15 | 16 | 17 | 12 | 20 |
Finisher:
Insanity Cardio cool down stretch
| 1 | 2 | 3 | 4 | 5 | |
| Swing (50lb) | 20 | 21 | 15 | 17 | 16 |
| Burpee | 11 | 11 | 10 | 10 | 11 |
| Thruster (75lb) | 12 | 8 | 5 | 7 | 5 |
| Horizontal Rows (rings) | 15 | 16 | 17 | 12 | 20 |
You'll take the State Fair by storm next summer.
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