
Run Forest Run
CrossFit WOD
Every 3 Minutes for 15 Minutes:
5 Deadlift @ 70-80% /Moderately heavy + Max Effort Pull-up
5x
30 sec Bike
30 sec Toes-2-Bar
30 sec Slamball
90 Rest
Post total reps.
3-4x
8-12 Russian leg curl w/Partner
8-12 Lateral Dumbbell Raise
Max Effort Hanging leg/knee raise
Mobility:
Pigeon
Frog
Lizard
Childs Pose
SWEAT
EMOM: 5x
10: Barbell Deadlifts
*1 min Rest*
EMOM: 5x
Heavy Russian Swings
*1 min Rest*
EMOM: 5x
10: Goblet Squats (2 sec pause at the bottom)
100: Wall Balls for Time
100: Sit-ups for Time
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