10.12.16

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 CrossFit FMS WOD:

1.)  Warm-up

3 rds

  • 100m run
  • 25 jumping jacks
  • 10 pvc pass throughs
  • 10 squats
  • 10 push ups

WOD: 

Strength/skill

12-12-12

  • Pistols- 6 each leg (scale-elevated heel,weighted off set, lateral single leg box step ups)
  • Hand stand shoulder taps (scale -12 kick ups or 6 wall walks)

**SCALE AS NEEDED**

 then

5 RFT

  • 10 strict hspu (scale-seated dumbbell strict press)
  • 15 burpees
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