13
Nov
141113
Main – CrossFit
Mobility
-Banded Overhead Distraction
-Banded External Hip Capsule Rotation
Skill
15 Minutes to make up missed lifting or work on a skill of your choice.
Conditioning
Metcon (Time)
50 Cal Row
40 Kettlebell Swings (55/35)
30 Knees to Elbows
40 AbMat Sit ups
50 Cal Row