Warm up
5 minute banded march
4 rounds
15 band pull aparts
10 single arm high pulls each side
10 banana rolls
Strength
Good morning
5×5
Rear foot elevated db split squats
5×5 each leg
WOD
3 rft
100 double unders
25 wallballs
Warm up
5 minute banded march
4 rounds
15 band pull aparts
10 single arm high pulls each side
10 banana rolls
Strength
Good morning
5×5
Rear foot elevated db split squats
5×5 each leg
WOD
3 rft
100 double unders
25 wallballs
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 