Fight Gone Bad/Benchmark

6:30 - CrossFit
Warm-up:
Pass-throughs x10
Rotator Cuff WU
IR stretch 3/arm (hold for at least 5 seconds
Push ups x15
Sit-ups x15
Lunges x 10 (5/leg)
Straight leg box stretch
Samson Stretch

"Fight Gone Bad" - 3 rnds for total reps
1 minute per station/meovement. Clock does not stop between stations. 1 minute rest between rnds.          Keep total reps
- Squat
- deadlift
- push press
- SDHP
- Rest
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7:30 CrossFit Volleyball
Warm-up:
Pass throughs x10
Rotator Cuff Warm-up
IR stretch
Jump rope x30
Perfect Stretch
Shuttle Run (on court) End Line (EL)/3 mtr/EL/Half court/EL/far 3mtr/EL/whole court
Inch worm x 5
Samson Stretch

Skill: Front Squat/Deadlift

WOD: Benchmark/ Baseline
25 Deadlifts (5/8lbs/)
20 squats
15 sit-sups
10 push-ups
5 pull ups rows

Rest 5 minutes/ Repeat