16-11-1

 

CrossFit WOD

Strength:
Back Squat 6×4 @65%

4-5 RNFT
50ft Sled Push
10 Russian Swing
10 Bulgarian Split Squat each leg

Accessory
3x
8-10 R Arm KB/DB Row
8-10 L Arm KB/DB Row
20 Band Pull Apart
Rest as needed

Mobility
Barbell Calf Mash
Barbell Quad Mash
Barbell VMO Mash