CrossFit WOD
Sumo Deadlift 6×3
5RFT
10 Box Jump 24/20”
10 Kettlebell Swings 70/53lb
20 Abmat Sit-ups
Accessory:
3-5x
1-2 Min Plank
30-60 Sec Right Side Plank
30-60 Sec Right Side Plank
Mobility:
Barbell Tricep Mash
Barbell Hamstring Mash
Banded Overhead Stretch
BodyFit
3-5x
5+ Pull-ups, eccentric pull-ups, Over the bar pull-up hold, 8-10 Ring Rows
7 Minutes of
10 Cal Bike
10 Alternating Dumbbell Snatch
Rest 3 Minutes
7 Minutes of:
10-20 Flutter Kicks
16-20 Alternating DB Curl
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