Raider CrossFit

WOD

CrossFit

▶️ Warm Up
3 Sets of
3 Worm Walk
6 Scapular Pull Ups
10 Reverse Lunges Alt.

▶️ WOD BENCHMARK
"MARY"
AMRAP 20'
5 Handstand Push Ups
10 Pistol Squat Alt.
15 Pull Ups

▶️ Cash Out
Selfie Post Benchmark 😃

PowerBuilding

W/u
3 Sets of
8 BB Deadlift
8 Down & Up
8 DB Goblet Squat

Every 150" for 6 Sets, perform
5 BB Deadlift
10 Double DB Front Squat

EMOM 15' 40"On/20"Off
Min 1: DB Pull Over
Min 2: BB High Pull
Min 3: Tricep Extension