WOD

MO 25.5.

Strength

Primer:
2 rounds
45 s stretch bottom of squat
45 s each side banded shoulder distractions.
45 s ankle/ calf stretch against rig.
10 elbow raises with Barbell

Work:
Build up to 60% of FS 1rm. Increase load from last week- final week before deload.

E3MOM 21
6 Front squats
12 back squats

CrossFit

Buy in
Run 5 laps of the building.

100 goblet squats 12/8kg
75 du / 150 su
50/38 cal row
25 burpees over rower

Buy out 5 laps.
Tc 28 mins

DI 26.5.

All Levels > like 25.5

Conditioning

E10MOM40 (advanced)
60/48 cal row
21 dbl dB hang squat cleans
15 push press
9 burpees over dB
Rx 22.5/15

E10MOM40 (beginners/int)
60/48 cal row
21 dbl dB squats
15 push press
9 burpees over dB
Suggested 15/10kg

MI 27.05.

DO 28.5

FR 29.5.

SA 30.5.

SO 31.5.