16-11-30

 

CrossFit WOD

Sumo Deadlift 6×3

5RFT
10 Box Jump 24/20”
10 Kettlebell Swings 70/53lb
20 Abmat Sit-ups

Accessory:
3-5x
1-2 Min Plank
30-60 Sec Right Side Plank
30-60 Sec Right Side Plank

Mobility:
Barbell Tricep Mash
Barbell Hamstring Mash
Banded Overhead Stretch


BodyFit

3-5x
5+ Pull-ups, eccentric pull-ups, Over the bar pull-up hold, 8-10 Ring Rows

7 Minutes of
10 Cal Bike
10 Alternating Dumbbell Snatch

Rest 3 Minutes

7 Minutes of:
10-20 Flutter Kicks
16-20 Alternating DB Curl