Letting Go of Attachments (First Degree)

Royal Wolf CrossFit – CrossFit

Warm-up

Shoulder and Squat wu (No Measure)

Wall Squats

Good Mornings

Shoulder Dislocate and/or cuban press

Goblet Squats or Pole Squats

roll as needed

Weightlifting

Back Squat (10 min clock, 10 every 2 min)

Shoot for 50% of 1RM

Metcon

Metcon (Time)

27-21-15-9

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Calorie Row
Rx+ 95/65

30 min cap

By | 2018-01-12T13:31:02+00:00 January 12th, 2018|WOD|0 Comments

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