Group: Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Lax To Plantar
Technique: Sumo Deadlifts
Strength: 3 x 3 Sumo Deadlifts @ 60-70% of 1RM Deadlift
WoD: 10’ AMRAP
250m Row
15 Abmat Sit-ups
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain