상체
Incline chest press 15 x 5 set
Wide chest press 15 x 3 set
Seated row (L 10, R 10, L-R 10) x 3 set
Band pull-ups 10 x 3 set
Back extension 20 x 2 set

코어
2 set
Crunch 10
Twist crunch (L 10, R 10)
Standing leg raise 10
Twist standing leg raise (L 10, R 10)

크로스핏 자세 연습
3 set (20-25-35kg)
Dead lift 5
Clean 10
Snatch 3

유산소
Running 10 min (10 km/h)
Jogging 10 min (6.5 km/h)