CrossFit WOD, May 18, 2018

May 18th

Warm-up
Iso Series
45sec isometric hold of each movement then 15sec rest/ transition to the next.
-Wall sit
-Arch
-Side plank L
-Side plank R
-Bridge
-Lunge L
-Lunge R

Skill
Metcon
Negative- Pushups / Rings Dips
Seated DB press

Metcon
Metcon
Row and DB push press with partner: 60sec/50sec/40/30/20/10

One group hits metcon, another group hits the 2 rep S2OH
Metcon (Weight)
2 rep Shoulder to overhead

While one group hits the metcon, another group should hit the 2 rep shoulder to OH