16
Dec
Power Hour
Live Free Miami – CrossFit
Metcon (No Measure)
Prehab
band lateral walks
30 sec plank
10 hip circles on all 4’s
x3
Back Squat ( A) 3×8-10 @ 65% )
alternate with 3 sets of 30 sec hollow body
Metcon (Time)
WOD
5 Power Snatches 75/45 85/55 105/65
10 wall balls 10/8 14/10 20/14
30 dubs
4 rft