Warm-up
Quick dynamic warm-up
Then, PVC mobility as a class
CrossFitters, The Port snatch warm-up
Burners, grab the goods needed for your strength session
Burn Strength
3 to 5 rounds
10e half-kneeling wood chops
10 DB lateral raises
10 banded tricep push-downs
10 GHD back extensions
10t seated let lift-overs
Burn WOD
15 min AMRAP
5e DB snatches
10/8 cals AB/row/or ski (alternating)
20 plate hops
