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