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CrossFit WOD, May 3, 2018

CrossFit WOD, May 3, 2018

180503

Warm-up
Run 800M

Roll Glutes, TFLs, Hams
Fragon 1:00 ea.
Piriformis stretch 1:00 ea.
Pigeon 1:00 ea.
Pancake 2:00

PVC Pass Throughs, Scap Contractions on bar, Ring Rows, PVC Press

Weighted Pull-ups (3 3 3 3 )
Work up as heavy as possible.
Superset this w/ single arm pressing do 3 on each arm
Metcon (Time)
5:00 Hang from Bar
each time you break do
10 Thruster (45/35)
10 Push Up