CrossFit WOD
Back Squat 4×5 @75%
3-5xNFT:
100ft Waiter Lunge (50ft Each Arm)
5 Goodmorning (W/Barbell & Weight)
0:30 Weighted Plank
Mobility:
Barbell/PVC Thoracic+Shulder mash
Barbell Quad Mash
Barbell Hamstring
BodyFit:
Every 2 Minutes for 10 Minutes
20 Dumbbell Alt. Lunges
5-10 Push-ups
Every 2 Minutes for 10 Minutes
15-20 Sit-ups
8-15 Burpees
Every 2 Minutes for 10 Minutes
10-15 Russian Kettlebell Swings
10-15 Box Jumps
* No more than 90 sec of work, should have 30 sec of rest
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