CrossFit WOD:
Strength:
Barbell Bent-over Rows
5-5-5-5-5
*10-20sec L-Sit after each set
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 DB Front Squats (#22.5/15,x2)
1-2-3-4-5-6-7-8-9-10 HSPU
Skills:
Main:
-explosive plate tuck ups
-box/barbell drill
-strict pull ups
-strict ring dips
Cash out:
6 min Amrap
2-4-6-8..pike push up/push ups
5-10-15-20..Jump squats