Saturday
CrossFit
Warm-up
10 Seated behind the neck shoulder press @60% of 1RM
Max Effort inverted tucks
1 round of Core Complex
Warm-up
Mobility, roll, stretch.
3 rounds for quality:
1 Core complex
10 Seated behind the neck shoulder press
Max Effort Ball ups
Metcon
3 Rounds for time:
5 x Heavy back squats (Partner to spot)
400m Run (Together)
50 Wall Balls
400m Row
50 Double-unders/100 Singles
*Break penalty is 10 burpees each
Accessory Work
3 rounds as fast as possible:
1 x sled sprint
Partner sits in a goblet squat until complete (With KB)