141124

Main – CrossFit

Mobility

-Barbell Quad Smash – 2:00 Each Side

-T-Spine Smash- 4:00

(Partner up. P1 Quad Smash both sides while P2 Smashes T-Spine. Switch.)

Strength

Push Press (1×5@40%, 1X3@50%, 1×5@60%)

Conditioning

Metcon (Time)

4 Rounds:

15 Kettlebell Swings (55/35)

25 Wall Balls (20/14)