CrossFit
Mobility- partner IT BAND smash
Warm Up
PVC shoulder prep
Strength
Strict press 10×1 @90%
Accesory
Strict pull ups/ring rows x Max set
WOD
5 x 3min amrap with 1 min break inbetween each set
3 power cleans
6 press ups
9 air squats
Outdoor WOD
Warm up
High hand kicks
Bear crawls
Duck walks
bear crawl with pause
Strength
Bulgarian split squat- 5×8/8
WOD follow the leader
The chief
5x 3min amrap -1min break between each round
3 x hang cleans(60/35) scale with swings
6 press ups
9 air squats
