1.28.19

CrossFit Blue Diamond – WOD

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Warm-up

high knees forwards down

high knees backwards back

butt kicks down

butt kicks backwards back

crawling down

bear crawl back

crab walk down

spidermans back

Mobility

1 min each side banded ankle

1 min bottom of squat

wrist mobility

Weightlifting

Front Squat (3,3,3,3,3,3)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

12 box jump overs 24/20

14 wallballs 20/14