Future coach

 

CrossFit WOD

15 Min to Back Squat 4RM

EMOM8
Even: 6 Back Squat (80-90% 4 RM)
Odd: Max Effort Strict Pull-Up

Suitcase KB Lunge 200m
*100m Left/100m Right

3x
15 Barbell Bicep Curl
15 BB Rollout or V-Up
15 Banded Tricep Extension

Mobility:
Lat Mash
1-2 Min Each:
Lizard, Frog, Pigeon


SWEAT

5x for Time
500m Row
12: DB Thrusters
10: Front/Side Lat Raises
12: DB Cleans
10: Pull-ups/Ring Rows
400m Slam Ball Run