Warm up:
500m row or 400m run
3x Half kneeling rotation with dowel to each side (7-10 sec hold per rep)
10 single leg glute bridges (each side)
50′ broad jumps
5-7 mins to warm up back squat
WOD:
CrossFit Total
Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
After Party:
CF Open WOD 12.1
7 min AMRAP of Burpess to a 6 inch target