Monday 3.20.17

 

CrossFit WOD

Back Squat 5×4 @ 75-80%
* Superset with Strict Pull-ups

3RFT
30 Pistols
20 Toes-2-Bar or 30 sit-ups
10 Handstand Push-ups

Accessory Strength:
Single Arm Russian Swing x10 Each
Reverse Plank 30 sec

Mobility:
2 Min Frog
2 Min Childs Pose
1 Min Lizard each leg

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SWEAT

E2MOM: 5x
8-10: DB Push Press
10: Plate Pass Thrus
8: Dips (weighted opt)

E2MOM: 5x
1-6: Pull-Ups or 8: Ring Rows
10: Front/Side Lat Raises
5: Burpees

20 min AMRAP
10: DB Snatch
15: Sit-ups
10: Slam Balls
15: Cals on Rower