shoulder warm up
5 min EMOM
10 pushups with toe touch
rest of time you jump rope
then 20 KB helios

Part #1
warm up press 3 set of 10 with just barbell
3 set of 10 with speed then
65% x5 reps
75%x 5 reps
85%x max reps here

Part #2
sand bag warm up

min 0-15 min of max meters of sand bag carry
put bag on shoulder/or bear hug and walk until time is up

how many meter walked
Source: Workout Of The Day

Join the Fitness Community at CrossFit FSI here in Scottsdale!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
For More Information Contact:
Carson Kemp
P | 480.544.1400
E |
W |

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