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