Make each day your masterpiece. – John Wooden

CrossFit Armed – CrossFit

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Prehab

10 Banded Clam Shell (each side)

50ft Banded Side to side walk

2 Rounds

A1): Box Squat ( Box Squat 3×10 Tempo 31×1)

-A2) Side Plank Hold 3x30sec (each side)

WOD: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

14 KB Swings

14 Hand Release Push Ups

14 Goblet Squats

14/12 Calorie Row

70lb/55lb 55lb/35lb 35lb/25lb