Workout of the Day

Here’s our WOD for today.
CrossFit - Wed, Mar 13
Warm-up
Warm Up

1. Before Class Movement Prep/Activation
2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys

Warm Up
8:00 Amrap (3-4 sets)
30-sec Row (easy pace)
5 Dumbbell Front Squat

5 Dumbbell Shoulder Press
5 Dumbbell Thrusters

5 Seal pose/ down dog transitions

3. Workout Prep
1 set
5/4 Cal Row
4 Dumbbell Front Squats

5/4 Cal Row
4 Dumbbell Push Press

5/4 Cal Row
4 Dumbbell Thrusters

5/4 Cal Row
4 Dumbbell Squat Clean Thruster

Workout
“Call me beep me, if you wanna reach me” (3 Rounds for reps)

EMOM
3 sets:
Minute 1: 15/12 Calorie Row
Minute 2: 10 Dumbbell Front Squats (2x50/35)
Minute 3: 15/12 Calorie Row
Minute 4: 10 Dumbbell Push Press (2x50/35)
Minute 5: 15/12 Calorie Row
Minute 6: 10 Dumbbell Thrusters (2x50/35)
Minute 7: 15/12 Calorie Row
Minute 8: 10 Dumbbell Squat Clean Thrusters (2x50/35)
-rest until minute 10 before starting the next set-

Cooldown/Mobility
Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)