CrossFit WOD
Back Squat 6×2 @ 85%
3-5 RNFT:
10 Rear Foot E. Split Squat Each
30 sec. to 1 Min Weighted Plank
** The not for work might seem basic but 6 sets of squats at 85% is very taxing on the body.
Accessory:
5 x 200m Sled or Assault Bike 5:00 for Cal
Mobility:
PVC IT Band
PVC Lat
PVC Quad
BodyFit
5 x 20 Weighted Overhead Walking Lunge steps
In 3 Minutes complete
500 M Row
Max rep burpee
Rest 2 Minute
In 3 Minutes complete
500 M Row
Max rep slam ball
Rest 2 Minute
Repeat
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