outdoor Metcon
Warm up general movement
Strength- single arm row
WOD
6rnds
1min shuttles
1min air squats
1min kb sh press
CrossFit
Mobility- rotator cuff smash
Warm Up- crossover symmetry
Strength- Floor and bench press with bar and dumbbell
Accessory- banded pull aparts, pull up variations , press ups variations, bent over row, ring rows- use different grips on each one
WOD- surprise benchmark WOD
