July 12, 2018

CrossFit and BodyFit: 236

Warm Up:
Heat Yo Meat
3rds
10 Kips / Kipping Practice
:20 HS Hold / 10 DB OH Press (Light)
5 Strict No Jump Burpees
15 Air Squats
Hip Mobility

Skill: Pistol Progression

Hero WOD:
“Schmalls”
For Time
800m Run
2rds
50 Burpees
40 Pull-ups
30 Pistols
20 KBS – American (53/35)
10 HSPU
800m Run