Friday

Live Free CrossFit – CrossFit

Prehab

Scapula Push ups x10

Banded Tricep Extensions x10

x3

Bench Press (1 Rep Max )

WOD: Metcon (Time)

400m run

1 rope climb or 3 Rope Walks

25ft Dumbbell Lunges (Adv-35/20)(Int-25/15)(Beg-15/10)

(Adv-7 Toe to Bar)(Int-10 Knee Raises)(Beg-12 SitUps)

25ft Dumbbell Lunges (Adv-35/20)(Int-25/15)(Beg-15/10)

3 rft

16 min cap