kettlebellswing

CrossFit WOD

Back Squat 3×5 @ 70%

4RFT
5 Front Squats 185/123lb
400m Run
30 Sit-Ups

No more than 70% of 1RM

Accessory
3×1:00 Chinese Plank
3×10  Barbell Roll-Out

Mobility
Barbell Quad Mash
Barbell Calf Mash


BodyFit

Dumbbell Lunge 3×10 each leg

AMRAP 12
15 Wall Balls
400 M Run
30 Sit-up