EMOM-Style Short Intervals with a Bite…

Warm-Up

Twice:

  • 200 m run
  • 5 burpees
  • 8 American KB Swings
  • 10 air squats

Curb drills:

  • 2x 5 pulls each side – back to curb
  • 2x 5 pulls each side – side to curb

Workout

Every 3 minutes for 6 rounds:

  • 400 m run
  • Choose one of:
    • 6 burpees
    • 8 American Swings (53/35)

Finisher / Mobility

If you already did a CrossFit WOD or lifted today, mobilize.  Really! Spend 5-10 minutes on your tissues!

If you haven’t done anything else and you’re still motivated…

4 rounds:

  • 10 weighted box step-ups
  • 30-60 second v-up hold

 

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