In W.O.D

Synergy CrossFit – CrossFit

Mobility Homework for the Week:

FEET: Plantar fascia smash, toe plantar and Dorsiflexion and finger splice.

Metcon (Time)

For time:

Maximum effort 500M Ski

*must be performed before WOD

Metcon (Time)

5 Rounds for Time:

10 Push Press (115/85)

15 GHD Sit-ups

10 Cal Bike

Scale GHDs 2:1 Abmat

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