Group: 3 in 3
In-Place Lunge
Inch Worms
HR Push-ups
Strength: 400m Sprint for Time
WoD: 5 RFT
500m Row
15 HR Push-ups
24 Walking Lunges (L+R=2)
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain / Lax Chest, shoulders, and Glutes