CrossFitWOD

WOD

Warm up:

3RFQ:

10 dowel passes

10 banded pull aparts

10 ring rows

 

10 Wall Facing Squats, slow

 

STRENGTH/SKILL:

7 Sets:

a1. 3 Strict pull ups, 3s pause at top

a2. wall walk with 3s pause at top.

 

10mins:

Skin The Cat Progression

back portion of skin the cat.

 

WOD:

EMOM7:

1 length prowler push

2 lengths sprint

 

 

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