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masta of diesasta

J5 CrossFit – CrossFit

Warm-up

Mobility

major shoulder care

shoulder rehab

smash

+band

spend 15 min on shoulders

EMOM

15 min EMOM

min 1 – 8-10 thrusters (you choose #)

min 2 – 8-10 strict ring rows

min 3 – 8-10 sumo dl high pull (kb)

Athletes

if this is your 4th day straight use this as an active recovery

if this is another wod day ( t-TH) challenge your self a bit more

if your a newb lestin to the coach

Extra Credit

row a light 3k

mobility

spend 20 min upper body

spend 20 min lower body

your choice

plus

check out rom wod