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CrossFit WOD
3 x 6-12 Strict or Kipping HSPU or seated Dumbbell Press
6RFT
10 Pull-ups
10 Overhead Squat 95/63lb
10 Burpees
**Don’t tear!
Mobility:
2x
1 Min Lax Terres/Lat Mash (each)
2 Min Frog
BodyFit
AMRAP10
20 Alt overhead lunge
10 Push-up or plank to push-up
20 Cal Row
Rest 2 Minutes
AMRAP10
20 Air Squats
10 Dumbbell Push-Press
20 Burpees
Rest 2 Minutes
3×1 min plank
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