Warm up
10 minute squat test
Then
3 rounds
10 Superman’s
10 groiners
10 Cossack squats
Strength
5×5
Strict press
5×10
One arm row
5×15
Lateral raises
Wod
7 rounds on a 2 minute clock
20 second l sit
8 bar facing burpees
Warm up
10 minute squat test
Then
3 rounds
10 Superman’s
10 groiners
10 Cossack squats
Strength
5×5
Strict press
5×10
One arm row
5×15
Lateral raises
Wod
7 rounds on a 2 minute clock
20 second l sit
8 bar facing burpees
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 