16-12-28

 

CrossFit WOD

Turkish Get-Up + 50 ft Overhead Carry
X6 *Each

AMRAP 15
5/3 Handstand Push-up
10 Slam Balls 40/30lb
20 Sit-ups

Accessory:
RFE Squat 3×8 *Each

Banded Tricep Ext. 3×8+
or 3xMax Rep Ring Dip

Weighted Plank 3×0:30
*Heavy

Mobility:
Pigeon or Figure 4
Saddle
Lax Sword Mash


BodyFit

5×10 Push-up or Eccentric Push-up

For 15 minutes:
10 Dumbbell Row R
10 Dumbbell Row L
10 Kettlebell Swing
20 Walking Lunges