CrossFit Firebase Orlando

AMRAP

Mobility
Lacrosse Ball Smashing
Shoulders and Traps on wall
Low Back Straps on floor
Glute, Side Glute, and Hip Flexors on floor

WOD
3 Rounds
1:00 Max Effort Lateral Parallette Jump Overs
1:00 Rest
1:00 Max Effort Leg Raise Pikes
1:00 Rest
1:00 Max Effort Alternating Single Arm Russian Kettle Bell Swings (53/35)(70/44)
1:00 Rest
1:00 Max Effort KB Seated Twists (53/35)(70/44)
1:00 Rest
1:00 Max Effort KB Figure 8s (RX- 53/35, GX- 70/44)
1:00 Rest
1:00 Max Effort Hollow Rocks
1:00 Rest

Score = Total Number of Reps

Post your scores to the Whiteboard.

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