A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees (recommended weights 135/95 lbs)
A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees (recommended weights 135/95 lbs)
Rest Day
warm up:
row at a steady pace 500m
skill:
Sumo Deadlift High Pull
WOD:
CrossFit Baseball
*bear crawl to bases
Home=> 1 forward roll
1st base=> 3 candlesticks
2nd base=> 3 SDHP
3rd=> 6 box jumps
**divide into 2 teams: Team A & Team B (each person keeps up with how many times they complete the bases for their team).
Snack & Game