Warm-up
Long warm-up
1000m row or 40/30 cals on AB
Then 2 rounds
20t walking lunges
10 push-ups
5 inchworms
50′ bear crawl
Mobility
Group dynamic joint mobility
Strength
5 rounds
Sled pull – 50m; AHAP
Waiter carry – 50m (70/53#)(53/35#)
*sled pull is a backward pull today; face sled.
WOD
“Hometown Feels”
15 min AMRAP
20 wall balls
15 sit-ups
10 C2B
Classic CrossFit.
