WODS released starting Today!

Thursday June 9

0:00-0:10
Warm up: CrossFit Warmup x 2

Pre-Mobility: oly hip stretches from catalyst athletics
Health and Fitness
0:15-0:50
20 Ball Slams
10 Dual KB Squat with DB’s
B.
Four sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
60 seconds Plank
Rest 90 seconds
Classic:
0:15-0:50
A. Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
20 Ball Slams
10 Dual KB Squat with DB’s

Or if you want to practice Spring Fling WOD 5 do that here.
B. Four sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
60 seconds Plank
Rest 90 seconds

0:55-1:00
D. Mobility = Foam Roll