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WOD – Crossfit – Monday – 2/11/19

PERFORMANCE
Front Squat; work to a tough single in 12 min

4 RFT
12 HSPU/18 HR pushups
18 pullups
100ft single arm DB front racked walking lunge; 55/35

FITNESS
EMOM x12 min
bike :20 seconds @moderate pace + 4 front squats; OK to use Kettlebell

4 RFT
10 Pushups
10 empty barbell strict press
12 pullups
100ft single arm DB front racked walking lunge

Upper back/Shoulder/Glute Stretch
Puppy Dog x1 min
Saddle Archer x1 min/side
Fragon x:30sec/side

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Alex RuggiereWOD – Crossfit – Monday – 2/11/19