CrossFit
A. Warm Up
5 Minutes of
5 DB Goblet Squat
5 spiderman
5 Walk Outs
5 Ring Rows
followed by Barbell Warm Up
B. 3 sets of
Back Squats 8 - 10 reps
45 seconds rest then
Single Arm DB Row 8 - 10 reps
rest 45 seconds (then back squats)
C. 5 Rounds of
8 DB Push Press 45/30
10 KB Swing 53/35
12 Wall Balls