Live Free CrossFit – CrossFit

Prehab

5 Bomber Push up

5 Inch Worm into T-Rotation

3 Rounds

A1): Bench Press (3×8-10 @40%-50% Tempo 21×1 )

-A2) Split Stance Dumbbell Deadlift 3×12 (6 each leg)

WOD: Metcon (Time)

10 Dumbbell Thrusters

10 Renegade Row (with push Up)

10 Dumbbell Suitcase Lunges

30 Double Unders

3 Rounds