CrossFit Lincoln Blog

Mobility.
Lat roll and banded stretch x 1 min/side for both exercises
*See video below (brought to you by Synergy Chiropractic)

Conditioning.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 DB Thrusters
12 Pull-Ups
Weights – C/WW @ 35/25, GF @ 25/15
*Kettlebells may also be used if needed.

Extra Credit.
Weighted Dip:
Set 1 – 40%x5
Set 2 – 50%x5
Set 3 – 60%x5

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