crossfitweld
06/11/18
WARM UP
2 Rounds:
-20 sec BB Front Squat Hold
-10 BB Push Press
-20 sec PVC Shoulder Stretch (each arm)
-10 PVC Pass Throughs
STRENGTH
Back Squat - 5x6
(build off of last week)
CONDITIONING
"FRAN"
21-15-9
Thrusters 95/65
Pull Ups
COOL DOWN (Time Permitting)
EMOM 6
Rotate Every Min w/ Partner
5 sec Assault Bike Sprint
25 sec Assault Bike Coast