Workout For Mon Jun 10, 2019

Program: CrossFit

Intent of workout:
- This is all about getting the work done.
- Pace the row so you can go straight in to the OHS.
- Break the OHS in to 4-5 sets
- Break the Toes-to-Bar in to 3-4 sets.
lax ball glutes
foam roll TFL
foam roll lats

10 banded pass throughs
10 banded pull aparts
10 banded OHS
5 superman rocks
5 hollow rocks

Total Weight

Overhead Squat: 4 sets of 3 reps

*Build each set to a heavy set of 3

If you cannot do OHS, perform Front Squat

Total Time

"Simple Solution"

For Time (14 Minute Time Cap):
50 Cal Row
40 OHS
30 Toes-to-Bar

Men: 95
Women: 65

Women: 85

Scaling Options:

Lighter weight/Lower reps
Front Squats/Goblet Squats
Knees-to-chest/Hanging Knee Raises/Lying Leg Raises 
3 Rounds NFT
- 10 Banded GHD Raises
- 10 Assisted Pistols p/s