WARM UP – MOBILITY
400m run
Big dynamic stretch

WOD A
CROSSFIT.COM HERO WOD “BERT”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

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CROSSFIT.COM HERO WOD “BERT” 1/2 REPS
For time:
25 burpees
400-m run
50 push-ups
400-m run
75 walking lunges
400-m run
100 squats
400-m run
75 walking lunges
400-m run
50 push-ups
400-m run
25 burpees

ACCESSORY
4-5 rounds:
20 secs Banded or weighted sit-ups
-10 secs rest-
20 secs Leg lifts over DB or KB

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