16-11-12

 

CrossFit WOD

2 Person Team For time:
100 Front Squat 115/73lb
100 Push-Press 115/73lb
100 Toes-2-Bar
100 Cal Row

* T2B Scale 200 Ab mat sit-ups
Accessory:
3-4x
10-15 Hanging Leg Raise
10 Barbell Roll-Out
20 Bicycle Crunches
Rest as needed

Mobility:
Wrist Stretch
PVC IT Band Mash
PVC Quad Mash


BodyFit 

Every 90 sec for 6 Minutes
10 Dumbbell Lateral Raises
5 Box Jumps

For 15 minutes:
15 Wall Ball
20 Sit-ups
400 M Run