Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Turkish Get Ups 10 minutes

Strength & Stamina:  6 rounds

• 3 Thrusters @ 90% 1 RM
• 10 Shoulder Press w/dumb bells
• 10 Clapping Push Ups

Working Capacity:   5 rounds

“Fancy Nancy”

• 4 Down & Back Gym laps
• 20 OH Squats

Durability:

• 3 minute plank hold
• 1 minute side plank hold (r)
• 1 minute side plank hold (l)

Cross Fit Griffin – Yoga with Lewis Mota

Warm Up:  Dynamic Drills/ 1 mile run

Durability / Depletion:   

5 rounds:  10 renegade rows, 10 Squat Cleans, 10 Thrusters

Run 1 mile