Wednesday with Holly

Warm Up:
Plate Pass Game

Shoulder & Hamstring Mobility/ Warm Up

Pull-up chat!

Strength: 4-5 Sets
6-8 strict pull-ups or ring rows
10 band banded pull apart a
10 Bb reverse lunges/ leg

WOD: AMRAP 15
100m suitcase carry (switch halfway) (53/35) (Rx+ does waiters carry)
10 ball slams (40/25)
10 deadlifts (185/125)

Monday with Bree

4/1/19 CrossFit 5:30pm GROUP ROM WARM-UP: 2 Rounds 200 m row 5 PVC pass through 5 PVC figure 8 5 PVC squat therapy 10 commandos 10 shoulder taps 10 90/90s STRENGTH: Tricep/Chest Superset 5 rounds: 10 Band Over Head Tricep Extension 5 Rack or Ring Dips 10 Dead Bugs WOD: 3–9-15-21-15-9-3 Burpees Single Arm KB…

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