Wednesday - CrossFit

 Catching up to DAD at Double unders

Catching up to DAD at Double unders

Mobility

Lat Mash - Ball or Foam Roller
Calf Mash - Ball or Foam Roller

Animals - Warm up

Bear Crawl
Duck Walk
Crab Walk
Inch Worm

Rope Climb (Skill ; Learn to Rope Climb)

Metcon (AMRAP - Reps)

5min AMRAP
CAL ROW
rest 5 min
5min AMRAP
10 Pull ups (rx+ 5 Bar MU)
10 Box jumps 24/20

** For RX you must jump

Dan Shrum