8.4.16

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 CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 50 singles
  • 40 foot bear crawl
  • 10 squats
  • 10 push ups

WOD: 

Strength/skill- no time limit

20-16-10-6

  • Unilateral strict press kb or db (one arm at a time/you choose weight)
  • pistols or progressions (lateral box step ups or waiter squats)

Metcon

10-20-30-20-10

  • Squat jumps
  • burpees

 

 

 

 

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