Group: 3 in 3
Light KBS
Jumping Jacks
Russian Twists
WoD: For Time (Cap 18′)
In teams of 3, complete the following amount of work with only 1 teammate working at a time:
150/135 cal Row, if same gender team, else 143cal for a mixed team
150 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5 Comp) 2/1.5 pd
150 Abmat Sit-ups
Teams of 2, do 100 cals/reps of each. Solos, 50 of each!
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll it all