John
Warm-up: 2 Rounds of Row 500m., 16 Step-ups, 15 KB Swings. Dynamic Stretch
Stength: Back Squat
5 Sprints
Complete several warm-up sets then work for a new 1RM
1-1-1-1-1
WOD: SKILL WORK
Each week we provide time for you to work on your GOALS and your GOATS. GOATS are weaknesses, things you avoid, stuff that shows up in a workout and your heart sinks. Well do something about it!!! You cannot make a change unless you make a change. What makes CrossFit some amazing is that you can make a change if you are willing to set a goal, devise a plane, stick to your plan and work hard. Come in today with a mindset that reflects this.