CrossFit Workout 1/11/18 Thursday

Warm-up
3 Rounds for quality
1:00 Lizard stretch each leg
12 bent over barbell rows, hands facing out
:30 hardish bike–rotate through. Don’t row.
:30 T-spine bridge each direction.

CrossFit Workout
5 rounds for reps
Min 1:  Ball slams 30/20
Min 2:  Double unders or single unders
Min 3:  Strict Pullups
Min 4:  Russian KB swings 24/16
Min 5:  Rest

Ski Prep Workout
EMOM for 20 minutes of:
10 wall ball shots
Use the heaviest wall ball that you can do 10 straight reps with.