Thursday 1/4/2018 CrossFit Workout Warmup - 500m row, bar hangs, stretching, plyos Strength/Skill A) RDL - 135/8, 185/8, 205/8, 225/8, 245/8 B) Shoulder taps - 4x8 per arm pike position on box C) Lateral step ups - 4x6 per leg on 30" box, controlled descent Conditioning 3 rounds 15 burpees 12 KB goblet squats 70# 9 C2B pullups 5:36 Core EMOM 8 o-35 sec situps e-35 sec hammy raises
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