Friday October 13, 2017 - CrossFit Continuity

Friday October 13, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [:60 skill work of choice + 5 kang squats]

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A. 1&¼ front squats, 3-3-3-3, 2:00 rest

B. 5 dumbbell shoulder press + 5 dumbbell push press/side, 3x1, :60 rest

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For 16:00, begin a set every 4:00

100m run

15 wall balls, 14 to 9’/20 to 10’

15 hand-release push ups

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Not for time:

400m cool-down walk

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