16-11-8

 

CrossFit WOD

Back Squat 6×4 @ 75%

5RFT
3 Ring Muscle-Ups
10 Push-up
20 Alternating Pistols

RMU Scaling Suggestions:
•1-2 RMU, Ring Dips, Ring to hip kip, Strict Pull-up, Ring Rows

Pistol Scaling Suggestions:
Jumping Lunges, Alt lunges (weighted), Air squats
Accessory:
3×3-5 Rope Climbs

5×1:00 or < Plank/Weighted Plank

Mobility:
Barbell Hamstring Mash
Banded Sashay
Banded Posterior Chain Floss