Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Review: Push Press
Strength: 15’ to find 3 x 5 Push Press (from rack) @ 70%
WoD: For Time: 21 – 15 – 9
Calorie Row
Push Press (115/80) a) 95/65 b) 75/55
Flutter Kicks (L+R = 1)
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain / Lax Shoulders