16-10-21

CrossFit WOD

Turkish Get-up Practice
10-15 Min

20 Deadlifts @ 80%
Complete 30-90 sec Plank after each set.
*you should reset on each rep. Sets should be no bigger than 3-5 reps.

Accessory
10 Min Assault Bike:
30 Sec hard / 30 sec slow to moderate pace

Mobility

Banded Hamstring
Up-Dog – Down Dog x 5


BodyFit

3RNDS
Min 1 Bike
Min 2 Dumbbell Clean
Min 3 Row
Min 3 Slam Ball 
Min 5 Kettlebell Swing
Min 6 Rest