WEEKEND INFO
Saturday
9:30am – Free Wod!!!
Dynamic movement prep
Group warm up
3 rounds for quality/warm up
10 barbell roll outs
5 wall walks
Crossfit total
Build to a 1 rep max back squat
Build to a 1 rep max strict press
Build to a 1 rep max deadlift
Rest
Max calorie row in 3 minutes
Mad mobi
Pigeon
Hamstring up n over
Knee on the wall
Press ups