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Thursday

24
Mar

Thursday

16.5 is…..??

crossfit-open-16.5

 

SKILL

 

EMOM for 12 min 

 

Min 1 = :20 s Hollow Rocks + :30s Plank Hold

Min 2 = 15 Laying Hip Thrust (2-3 sec pause)

Min 3 = 5 Push Ups + 10 Air Squats

 

WOD

 

3 Rounds of 

 

500 m Row

50 DU’s or 100 singles

20/15 KBS (53/35)

5/3 Wall Climbs

 

rest 2 min btwn rounds 

 

MOBILITY

 

Hip & GLute

Calves

Lat Stretch