Kids & Fran

 

CrossFit WOD

E2MOM10
4 Front Squats + Strict Pull-up (submax)

E2MOM16
10/8 Cal Bike
10 Burpees

* no less than 20 second rest. Should not be dying the first set- scale appropriately

Muscle Circuit:
*20 Total of Each
Hammer Curl
Banded Tricep Ext.
Birddog
Core Plate Raise 25/15 lbs

Mobility:
Pigeon
Frog
Lizard
Childs Pose


SWEAT

EMOM: 3x
1-8: Pull-Ups or 10: Ring Rows

EMOM: 3x
8-10: Push-ups (opt; weighted)

EMOM: 3x
10: Barbell Rows

EMOM: 3x
8-10: DB Push Press

E3MOM: 8x
12: DB Snatch
6: Burpees
12/15: Cals on Rower