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Recovery/Skill

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CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

500m Row or 400m Run

6 min 10 reps each

Band Pass Throughs and Pull Aparts

Bottom Up Press

DB Squat Thrusters

Sit Ups

Mobility

LAx Ball Chest /Shoulders

OH Band Distraction

Olympic Wall Squat w/ Rotation

Weightlifting

Shoulder Press

Find 1 Rep Max

10, 5,5,3,1,1,1

Workout

Metcon (Time)

50 DU’s

21 T2B

21 KBS 53/35

50 DU’s

15 T2B

15 KBS 53/35

50 DU’s

9 T2B

9 KBS 53/35
RX+) 70/53, T2B

RX) 53/35, T2B

Lvl1 ) 35/26, Leg Raise or Ab Mat sit up