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A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.
A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.

A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.EMOM x 4 sets:
Minute one: 10 RDL + bent-over row (1 rep is 1+1)
Minute two: 10 curtsy step-ups + lunge

Rest 2 minutes

EMOM x 4 sets:
Minute one: 10 single arm landmine thrusters (5 per)
Minute two: 10 landmine twists

Rest 2 minutes

EMOM x 4 sets:
Minute one: 3-5 wall walks
Minute two: 10 barbell hip thrusts

3 sets:
12 heavy dumbbell shrugs
12 rear delt flies
Rest 60 seconds

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