17.1.30

 

CrossFit WOD
Back Squat 4×5 @75%

3-5xNFT:
100ft Waiter Lunge (50ft Each Arm)
5 Goodmorning (W/Barbell & Weight)
0:30 Weighted Plank


 

Mobility:
Barbell/PVC Thoracic+Shulder mash

Barbell Quad Mash
Barbell Hamstring

 


 

BodyFit:
Every 2 Minutes for 10 Minutes
20 Dumbbell Alt. Lunges

5-10 Push-ups

Every 2 Minutes for 10 Minutes
15-20 Sit-ups
8-15 Burpees

Every 2 Minutes for 10 Minutes
10-15 Russian Kettlebell Swings

10-15 Box Jumps

* No more than 90 sec of work, should have 30 sec of rest