CrossFit 416 Daily - Sunday, October 15th
Warm-Up 3 minutes full body dynamics and banded shoulder work 2 rounds of: 15 x Hollow rocks 3 rounds of: 0:15 sec False grip hold 10 x Yoga push-ups Skills and Drills 3 x 5 reps of Tempo false grip ring rows 3 x 3 rep of Top of dip hold to lower support L-sit progressions WOD On the