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27-21-15-9 (7/31/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second banded hip distraction
3 Rounds:
20 banded good mornings
10 goblet squats
10 Russian kettle bell swings
Finish with:
20 scorpions

Strength: Back Squat (every 1:30)
Strength: 5×4 (choose weight)

MetCon:
CrossFit:
27-21-15-9
kettle bell swings (70#/53#)
burpees

CrossFit Lean:
27-21-15-9
calorie row
dumbbell thruster (35#/20#)