1.6.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

lacrosse ball shoulder smash 2×1:00

2 rds

  • 6 pass throughs
  • 6  push ups
  • 12 jumping jacks

WOD: 

Press

5 @70 and 75%

3x@80%   2×3@85%

then:

7min AMRAP

Ascending ladder    3, 6, 9, 12……

  • Power snatch   115/75
  • burpees

 

 

 

 

 

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