Saturday - CrossFit

Mobility

Couch Stretch
Lat Distraction

3 Rounds of Cindy

3 rounds for quality
5 Pull ups
10 Push ups
15 Air Squats

*Pull ups subbed for 8 ring rows, if unable to be performed unassisted.

Metcon (Time)

Mels Belated Birthday Wod

1 round every 10:00 for a total of 3 rounds. Score is total working time (e.g. 4:01 + 4:15 + 4:45 = 13:01).

10 “squat snatch”, 95/65
15 push press, 95/65
20 squats, 95/65
25 wall ball, 20/14

For both push press & squats the bar can be held anteriorly or posteriorly; your choice. No racks allowed.

Can Be performed solo or in teams of 2.
*** if Performed in teams of 2, as a team complete 6 rounds, one every 5min.

Dan Shrum