5.12.14

f45af-toestobar

CrossFit FMS WOD:

1.)  Warmp-up

banded  hip 2x 1:30

5 minute AMRAP

  • 6 up/down dogs
  • 6 air squats
  • 9 bar kips

WOD: 

Back squat 3×5      *add 5lbs to last weeks load*

then

12 minute AMRAP

  • 200m run
  • 10 handstand push-ups
  • 15 toes to bar

 After Party:

lacrosse ball shoulder smash

2×1:30

 

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