Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
3 Rounds (10 min cap):
16 yard OH Walking Lunge
Max Set Ring Rows
16 Push-Up
1 Round: Side-Butt
Lacrosse Ball Glute Smash (2 min/side)
Skill: Review lifts, Bailing out on Backsquats, Re-Racking the Barbell
Workout of the Day for Friday, July 28th, 2017:
“CrossFit Total”
Sum of the best of each of the following lifts:
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Sweat Sessions Workout for Friday, July 28th, 2017:
27-21-18-15-12-9-6-3 (25 min cap):
DB Squat Cleans
Ring Row, Or Strict Pull-Up
Push-Ups
Toes-2-Bar