NEW MOVEMENTS: Wall Walk / Russian KB Swings / Mountain Climbers

CHALK TALK: Three Pillars of CrossFit: Constantly Varied, Functional Movement, High Intensity

Warm-up

Run/Row/Ski 200 Meters then
2 Rounds:
10sec Hollow Hold
10 Supermans
10 Air Squats
2 Wall Walks
Run/Row/Ski 200 Meters

Strength

Russian Swings
5 Min EMOTM
30 sec KB Swings

Increase weight as you feel fit

Workout

12 MIN AMRAP

A1: 18 Mountain Climbers
A2: 1 Wall Walk / Max Rep Russian KB Swings

1 Partner High 5 Burpee each time you switch positions