Happy belated birthday to Jersy R.! Check out her amazing cake. 



For time:
100 Chest to Bar Pull-ups
100 One Legged Squats, 50 each side
100 Push-ups
100 ABMAT SU (straight legs; touch toes)


A. 3 x 100 meter Farmer Carry w/ 2 KBs
B. 4 x 6 Single Leg RDL, each side
C. 4 x 8 KB Windmill, each side



20 minute AMRAP of:
5 Box Jumps
10 OHS w/ PVC
5 Pike Push ups
10 DB Push Press



Warm up: foam roll 2 min

2 min air dyne

10 scap retraction on bar to a 10 second count 

cervical stretches

Upper trap grind

Hip flexor and quad stretch

Olympic squat banded 

Spinal twist with banded hip distraction

Ankle mobilization with band

Squat test 5 min

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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