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CrossFit WOD
Front Squat 5 RM

5RNFT
5 L Leg Lateral Step-ups
5 5 Leg Lateral Step-ups
10 L leg Banded Hamstring
10 R leg Banded Hamstring
10 Hanging Leg raises

Accessory
Front Rack Hold:
Work up to Heavy 5-10 Sec.

1-3 Mile Farlek Run

Mobility
Lizard
Saddle
Seated Straddle


BodyFit

5x
5 L Leg Lateral Step-ups
5 5 Leg Lateral Step-ups
10 L leg Banded Hamstring
10 R leg Banded Hamstring
10 Hanging Leg raises
For 10 Minutes:
30 sec Sprint Assault Bike
30 sec Slow Assault Bike