All you need is Fran post wod

 

CrossFit WOD

Front Squat 5×3 @ 70-75%
First rep of each set is a 5 second pause squat.
1×5 Front Squat @ 60-65%


AMRAP10
30 Sit-ups
15 Slam balls 40/30lb
50’ bear crawl or 25’ Handstand Walk

Unilateral Accessory Work:
10+ Rear Elevated Split Squat

Mobility:
1 Min Pigeon each leg 

1 Min Frog 
2 Min Childs Pose


BodyFit Workout:
3 Rounds of:
500 M Row

40 Air Squats
30 Situps
20 Push-ups
10 Pull-ups

Rest 2 Minutes