Wednesday - Crossfit

Yes Thats a Car

Yes Thats a Car

Shoulder  Mash Block + Ball
Pigeon Pose
Calf Mash Lax Ball

Warmup
Row 1000m or Run 800m

12min Dip Emom Every 2min  (No Measure)

12min Dip Emom Every 2min

A. Parralette Dips, every 2min, 4 x 8-12
*elevate feet to increase difficulty

B. Ring Dips, every 2min,  3-5 Strict or 5-8 assisted *feet on box*

C. Box Russian Dips, every 2min, 3-5

Metcon (Time)

100 DU
50 Wall Balls 20/14
40 KB Swings 32/24
30 Box Overs 24/20
20 Burpees
10 Strict C2B Pull ups RX+ 5 MU

Dan Shrum