Friday - Crossfit

Post WOD chill

Post WOD chill

Couch Stretch
Leg Crossovers

Behind the neck Barbell shoulder Flexion

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press

Hang Clean (Hang Squat Clean; 3RM)

Metcon (AMRAP - Rounds and Reps)

15min Amrap
Dumbell Lunge 25 Feet 50x2 35x2
Burpees 1-2-3-4-5-6-7->

*Lunges count as 1 Rep
*Hip Must fully open each lunge

Optional - Accessory

3x10 Ring Rows
*Elevate feet to increase difficulty

Dan Shrum