16-11-22

 

CrossFit WOD
Back Squat 5×4 @ 75%
Then
Backs Squat 1x Max Reps @ – 5-10%
(or approximately 10-20lbs)

Bench Press 3×10
Dumbbell Row 3×10 Each Arm.

* Bench and row will be a superset

Accessory:
2x
30+ Banded Tricep Extension
and/or
3RFT
50 Abmat Sit-up
20/15 Cal Bike

Mobility:
Lax Ball Front Delt Mash
Lax Ball Side Delt Mash
Lax Teres/Lat Mash