Monday’s WOD

Warm-up:

2 Rounds:

100 M Run

20 Pistols

 

BootCamp:

7 rounds for time of:

7 Handstand Push Ups

7 Knees To Elbows

7 Air Squats

7 Burpees

7 Kettlebell Swings, 73/53

7 Pull-ups

 

CrossFit:

Connectivity:
3 x :20 of Thoracic Spine Barbell Stretch
3×5 Tap Swing Levers (hold with chin over bar, maintain hollow body, swing hips to bar)

 

BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)

 

Conditioning:
2 rounds for rounds and time of:

4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run

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