12/10/19

Warm up

  • 10 Roll back and reach
  • 10 bird dogs
  • 10 fire hydrants
  • 10 Good mornings
  • 15 Goblets Squats

Row Warm Up. 1000m

Strength 22 min to build to a 1 Rep Back Squat

10-8-6-5-4-3-2-1-1

WOD. 10 min Cap CrossFit Baseline

  • 500m Row
  • 40 Air Squats
  • 30 Abmat Sit Ups
  • 20 Push Ups
  • 10 Pull ups