Should we put CrossFit in a Westside LifeTime?
Warmup
25 Wall Balls
3x10 GHD Back Ext
3x6-10 HSPU
3x6-10 Toes to Bar
Strength
3x Max reps of Tempo Ring Rows
10 seconds down, full speed up
Then 1x max set of strict pull ups or 20 banded pullups
WOD
EMOM: 4 Rounds (5 min each)
Min 1: 10 Front Squats (135/95)
Min 2: 15 Dead Lifts (135/95)
Min 3 20 Pushups
Min 4: Max Thrusters (135/95)
Min 5: Rest
REC
3 rounds of 1 min plank holds