CrossFit – Sun, Jul 28
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Warm-up

10 leg Swings

10 PVC Pass Thrus

10 PVC thrusters

10 PVC good mornings

200M Run

2x w/bar

5 Front Squat

5 Push Press

5 Thrusters

5 Scaled dips

Accessory Work

Core accessory

3x

6 hip & back Ext

15 Superman

6 Nordics

20 Sec L Sit (parallettes)

12 Windshield Wiper

8 Seated good mornings

Metcon (Time)

Build thruster to 80% of 1RM

then

6 Rounds

7 Thrusters 65% of 1RM

7 Ring Dips (rx+ 4 Ring MU)

Cooldown

3 POS Scorpion

up/down Dog

Wall tricep