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So Nice, Let’s Do It Twice

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Fathom CrossFit – CrossFit

WORKOUT OF THE DAY

A: Bench Press (5-5-3-3-3-1-1-1-1RM (15 min))

B: Metcon (AMRAP – Reps)

2 x AMRAP-3 (3 min rest b/t rounds)

15/12 Cal Row

12 Ring Dips

ME Front Squats (155/105) *from the floor

*score is total number of front squats
– Scaling:

Ring Dip: 6 ring dips, or 6-12 unassisted box or bar dips, or 12 feet assisted box dips (no tricep dips!)

– Scoring: total number of front squats

FATHOM FLEXY

Warm-up (No Measure)

WOD Focus:

1) Pec Smash and Stretch: 2 min/side

2) OH Tricep Stretch: 2 min/side

Mobility Program Day 10:

1) Sink Mobilization w/ Barbell: 2 min

2) Hamstring Lacrosse Ball Smash: 2 min/side