1 min per station

A) 30 min EMOM (every min on the minute) 

1st min- 40 double unders or 20 double unders or 40 singles

2nd min- 100m shuttle sprint (arrows and back) 

3rd min- 12 box jump overs (hips do not need to be fully extended) 

4th min- 24 air squats

5th min- Rest

repeat 5 more times (total of 6 rounds= 30mins) 

* athletes doing the open may choose to pull back and complete 4 rounds) 

B) Stretch!!

730 Vaughn St. Suites A and B
Hanford, CA 93230
contact: Paloma Levin (559) 380-8323/  crossfithanford.2@gmail.com

Map - Location