Warm up
Gymnastic holds
600m run
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
Pull ups
WOD
A- Weighted pull up
5x 3
B- Nicole
20 minute AMRAP
400m run
Max effort pull ups
GoFit
Warm up
Gymnastic holds
600m run
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
Squat prep
10 Russian baby makers
10 Hawaiian squats on each side
10 Rack assisted squats (3 second pause at bottom)
(http://www.crossfitinvictus.com/blog/squat-therapy/)
WOD
5x
20:40
-Air bike
-Ring rows
-Shuttle runs
-Air squats
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