Omnis CrossFit Daily WOD, 01/07/2016

Omnis CrossFit – CrossFit

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Foam Roller Mobility/Recovery (No Measure)

After a quick warmup, coaches lead class with foam roller mobility. Hit the following:

Calves, Hamstrings, Quads, IT Band Back, Lats.

Metcon (AMRAP – Rounds and Reps)

12 min alt. EMOM

5 Bent Over Row

5 Barbell Rollout

Rest 3 min

4 min AMRAP

8 Pullups

8 Russian Twist, 45/25

8 Abmat Situps

*Score is the rounds and reps of 2nd workout.

*On the EMOM make the bent over rows strict, keeping the back tight.

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