Warm up
5 minute cardio
Then 3 rounds
6 swimmers
20 bird dogs
10 lunge and reach
10 cossack squat (1second pause at bottom of each rep)
Strength
22 minutes
Front squat
Work to a heavy triple
Between sets perfrom
10 banded hamstring curls
WOD
4 rounds
Minute 1
Max cals
Minute 2
Max wall balls
Minute 3
Max hang cleans
Minute 4
Rest
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 