CrossFit 416 Daily - Sunday, November 5th
Warm-up 5 minutes full body dynamics 2 rounds of: 1:00 min Quadruped shoulder taps 10 x Glute bridge (right/left) 10 x Tempo back squats with an empty barbell Strength Back Squat Fitness: 3 x 5 reps Performance: Build to a heavy 2 rep WOD 30-20-10 reps Wall balls Ring rows Sit-ups