Cate's CF Xanthi

FITNESS + INTRO WOD FOR TIME : 21-18-15-12-9-6-3 globlet squat , down ups -rest 3'min- FOR TIME 21-18-15-12-9-6-3 Swings, push ups -rest 3'min- FOR TIME 21-18-15-12-9-6-3 kb SDHP, kb STOH

FITNESS + INTRO WOD  EMOM 30 : 1. 15 wall ball                     2. 12 - 15 burpees                     3. 15 OH med. ball lunges                     4. 15 med. comdelstick rolls                     5. REST or med. ball sit ups.

FITNESS + INTRO WOD  In 12 min ''Ladder'' 4,6,8... Dummbell, sumo deadlift one db devil press, db squat, russian twists