In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Two sets of:

45 seconds Band Assisted Lat Stretch (right)

45 seconds Deep Squat Progressions

45 seconds Band Assisted Lat Stretch (left)

45 seconds Prone PVC Pipe Pass Thrus

10 Kettlebell Swings

10 KB Goblet Squats

10 Single Arm KB Press (5 per side)

Overhead Squat (3 reps every 2 min for 10 minutes.)

Build to todays heavy 3 rep

“Speed Demon” (Time)

For time:

40/30 Cal Row

30 x Thruster

20 x Burpee Over Barbell
RX 95/65

RX+ 115/75

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