16-11-21

 

CrossFit WOD
Deadlift 3×2 @ 80%
Deadlift 3×1 @ 85%

5 Max Cal Assault Bike with Partner
Switch every 30 seconds.

Rest 2 Minutes

5 Max Rep Slam Ball with Partner
Switch every 30 seconds.

Accessory:
2-4x
5 Weighted Pull-up
15+ Banded Hamstring Pull-Down
10+ Hanging Knee/Leg Raise
Mobility:
Barbell Hamstring Mash
Seated Straddle
Couch Stretch



BodyFit:
3-5x
10 Dumbbell Deadlift
5+ Push-ups

For 15-20 Minutes:
5 Box Jump
10 Kettlebell Swings
15 Sit-ups
20 Cal Row