CrossFit FMS WOD:
Warm-Up:
1.) 5 minute AMRAP
- 12 bar kips
- 6 alt. sampsons
2.) Press:
- 5 light
- 5 moderate
WOD:
1.) 10 minutes to establish a 1RM strict press
2.) “Nicole”
20 minute AMRAP:
- Run 400 meters
- Max reps pull-ups
After Party:
- No post workout mobility.
