CrossFit
Warm up- 5min amrap
100m run
5 high squat jumps
10 pass throughs
Mobility- subscap smash
Strength- press 10×1@94%
WOD 6 rounds for time:
3 deadlift @80% 1rm
6 pull ups
9 wall balls
Outdoor Metcon
Flexibility
Warm up
Duck walk chasing
Strength
Front rack lunges 5×8/8
WOD
20min partner amrap
200m mb run
15 slams
10 front squat
