Monday - CrossFit

Mobility

Shoulder Mash - Block + Ball
Hip Flexor Distraction - Banded

ROW PRESS

Row 500m
20 Strict Press empty bar

**press doesn't have to be unbroken

Strength
Split Jerk (2-2-2-2-2)

Diane (Time)

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups

Optional - Accessory

Dumbbell ROW 3x10 per arm

Dan Shrum