CrossFit WOD, April 18, 2019

WOD for 4.18.19
Johnny – 5:60, 6:30, 8
Grant – 9:30, 11:30
Phil – All PM

Start in quadraped
5x Cat cow
5x worlds greatest stretch(r)
5x hip to hammy (r)
Back to Quadraped
5x Cat cow
5x worlds greatest stretch(l)
5x hip to hammy (l)
10x up to down dog

5 Sets
5 Front Lever Pull Downs
:20 Hollow Rocks

Workout Of The Day
Metcon (Time)
10 Rounds of:
In 1 minute complete
60 yard shuttle sprint (5-10-15)
with remaining time Max Bar Muscle-Ups

rest 2 minute between rounds

Score is number of muscle-ups. Scale is dips. Scale for dips is box dips.

Tested at 7-5-4-4-4-4-3-4-4-4