Fridays are strength workout days at CFH
Warm up
200 jump rope
3 rounds of
10 wall ball shots
10 OHS (PVC)
10 Sampson stretch
WOD
CrossFit Total
Back Squat
1-1-1-1
Dead Lift
1-1-1-1
Shoulder Press
1-1-1-1
After Bash
Keep all the weights, bar bells and stands back to there places plus work at chest to bar pull ups.
