CFW Supplement Bar Girl -Hannah S. performing front squats.
CFW Supplement Bar Girl -Hannah S. performing front squats.

 

 

 

 

 

 

 

 

 

 

 

 

Crossfit:
Shoulder Press 5 reps x 3 sets
**Immediately perform 5 dead hang chin ups after you complete each step

Then:
EMOM for 12 minutes:
ODD: 12 Wall Balls
EVEN: 12 Sumo High Pulls

 

Wilmington Weightlifting Club :

Jerk Dip Squats: 120% x 2 x 4

Jerk Balance: 3 x 4

(Bent Over Row x 6) + (weighted Dips x 6) x 8

Front Plank Holds: Max time x 5