FRIDAY!

TONIGHT!

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss

Health and Fitness
A. Three sets of:
A1. Deadlift x 8-10 reps @ 2011, Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011, Rest 45 seconds

B. For time
10x Goblet squat
20x Box jump-overs
30x Thruster
20x deadlifts
10x Toes-to-bar
*every min complete 3-5 burpees

Classic:
A. Five sets of:
A1. Deadlift x 6-8 @2011 reps, Rest 20 seconds
A2. Banded Push-Ups x 10-15, Rest 2-3 minutes (if you cannot do more than 20/10 without the band then please do 15-20 without)
B. For time
10x Front squat (115/75)
20x Box jump-overs (24/20)
30x Thruster (95/65)
20x deadlifts(185/155)
10x Toes-to-bar
*every min complete 3-5 burpees
Note: you must change weights on your own.

C. Mobility of choice