16-11-14

 

CrossFit WOD

Back Squat 6×2 @ 85%

3-5 RNFT:
10 Rear Foot E. Split Squat Each
30 sec. to 1 Min Weighted Plank

** The not for work might seem basic but 6 sets of squats at 85% is very taxing on the body.

Accessory:
5 x 200m Sled or Assault Bike 5:00 for Cal

Mobility:
PVC IT Band
PVC Lat
PVC Quad


BodyFit

5 x 20 Weighted Overhead Walking Lunge steps

In 3 Minutes complete
500 M Row
Max rep burpee
Rest 2 Minute

In 3 Minutes complete
500 M Row
Max rep slam ball
Rest 2 Minute

Repeat