16-12-9

 

CrossFit WOD

Deadlift 5×3 w/3 sec pause

3RNFT:
20 Russian KB Swing
60-90 sec. Plank
100 ft. Suitcase Carry

Accessory:
Banded Hamstring Pull-down 3×20-30
And/or
15-12-9 reps for time:
Toes-2-Bar
Box Jump 24/20”

Mobility:
Seated Straddle
Figure 4 Stretch
Burt Reynolds Lax Mash


BodyFit

4x
5 Left Single Leg RDL
5 Right Single Leg RDL
12-20 Alternating Bicep Curl

For 10-15 Minutes:
10 Kettlebell Swings
10 Burpees
10 Box Jumps