Monday - CrossFit

Mobility/Warm Up

Lat Distraction
Shoulder Mash

10 Banded Good Mornings
20 Air Squats
x2

Strict Pull-Ups (Complete20-40 Strict Pull ups)

Pull-ups without a kip

Metcon (Time)

teams of 2 or 3
Complete 3 Rounds each of

500 m Row
21 Swings 24 /16
1 RC
12 Ring Dips

**alternating rounds

Dan Shrum