Saturday - CrossFit

Magic Mike

Magic Mike

Mobility/Warm Up

Lat Distraction
20 Banded Good Mornings
20 Strict Press

Metcon (Time)

Team WOD:
3 Rounds Each Partner:
13:00 Time Cap
400m Run
21 KB Swings, 12 Pull-ups
One partner runs while the other completes 21, 12. Once each is done switch for 3 total rounds a piece.


3 Rounds Each Partner:
10 Shoulder to Overhead 135/95
5 Burpees
One partner works each movement, switch when each is done.

800m Run (one per partner to finish)

Dan Shrum