Lunge it out

 

CrossFit WOD

Front Squat 3×5 @ 85%

Choose Conditioning or Skill Option:
5 Cycles:
2 Min Bike or Row
Rest 1 Minute

Muscle Up Skill Practice
Prerequisite of 2 Strict Pull-ups and preferably 1 strict ring dip

Accessory
Bent over  Row 3×6
Band Pull Down 3×10


BodyFit

3×10-20 Push-ups or 3×5 Eccentric Push-Up
Rest 1 Minute between sets 

4 Rounds:
4 Minutes to do
400 M Run + Max Effort Burpees
Rest 1 minute

 


Mobility:
Lax VMO
Lax Glute
Frog Pose