16-11-16

 

CrossFit WOD

Deadlift 4×3 @ 80%

4 RFT:
20 Kettlebell Swing 53/35lb
50 Double Under

Accessory:
3x
10-20 Banded Hamstring Pull-Down

Mobility:
Kettlebell Calf Mash
Seated Straddle
Lax Front Delt Mash


BodyFIt

4x
5 Left Single Leg RDL
5 Right Single Leg RDL
16 Alternating Bicep Curl
For 10-15 Minutes:
10 Kettlebell Swings
10 Cal Bike
5 Push-ups