Warm up: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 1000m Row for Time
MOB: 7’ AMRAP (WoD 12.1 of the CrossFit Open)
Burpees to bumper (45/25)
MOB: Posterior chain, achilles
Warm up: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 1000m Row for Time
MOB: 7’ AMRAP (WoD 12.1 of the CrossFit Open)
Burpees to bumper (45/25)
MOB: Posterior chain, achilles