saturday

Warm-up

​1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank

Into…

2-3 ROUNDS 
10 Scap Pull-Ups 
5 Empty Barbell Slow Good Mornings 
10 Empty Barbell Bent Over Rows
5 Empty Barbell Slow RDL

8 am CrossFit

"Celiz"
For time:
1 mile run
75 hand release push-ups
75 air squats
1 mile run
75 box jumps (24/20 in)
Wear a ruck or weighted vest (20/14 lb)

​

9 am CrossFit Basics

​FOR QUALITY
21-15-12-9-6
Strict Pull-Ups or Ring Rows
3-6-9-12-15
"Library" Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)