San Bruno CrossFit Training Center
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WOD | 1222015



Warm up
Run 800M
then
5 Min Clock
5 KB R Hand Front Squats w 2 sec bottom
5 Pushups
5 KB L Hand Front Squats w 2 sec bottom
Activation & Mobility
30 Sling Shots
30 Gorilla Plate Squats
then
5 Mins Squat w Prying
Weightlifting + Metabolic + Gymnastic
Swing-Run-Pull
4 RFT:
30 KBS
300M Run....hard run
30 Pullups

Scale as needed
Buy Out
20 Single Leg KB DL R Leg
20 Single Leg KB DL L Leg
PMOB
2 min each: Side glute and hip flexor smash
3 min: Thoracic spine with anchor (double lax)
2 min each: Lat smash


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