Main – CrossFit Group WOD

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
Followed by
90 Second Front Plank
30 Second Side plank

Front Squat (5-5-5-5 (3 Second pause at bottom of 1st 5th rep))

rest 60 seconds

30-45 seconds of Scap slides or Wall Y’s

rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Pushups
10 OH Walking Lunges (45lbs/25lbs plate)
10 strait leg raises (sub knee raises)