CrossFit WOD
We know there is nothing sexy about this workout but days like today are what prepare you for conditioning. Without a foundation of strength and stability you leave yourself open for injury.

Back Squat 3×5 @ 70%
First rep of each set is 3-5 sec pause squat
then
Back Squat 1×8 @ 60-65% 

5x
5 Split Squat Squat (each)
50’ Farmer/Waiter Carry (each)
30 Sec Plank
15 Sec Each Side
30 Sec Plank
15 Sec

Optional accessory
21-15-9 Reps for time:
Toes-2-Bar
Box Jump Overs 24/20”
Slam Ball 40/30lb

Mobility:
2 Min Frog
2 Min Pigeon each leg
1 Minute Wrist Stretch


BodyFit

3x
10 Right leg Split Squat
10 Left leg Split Squat
5+ Push-ups

AMRAP 15
10 Dumbbell Push Press
10 Russian Kettlebell Swing
20/10 Cal Row