Main – CrossFit

Warm-up

3x
10x Medicine Ball Squat Cleans
10x Shoulder Press
200m Run
10x Lunges

Metcon (Time)

5x
5x Squat Clean Thruster (95/65#)
15x Push Ups

Comp (RX+)

135/95#
Ring Push Ups

Post WOD Mobility

Upward Dog
Runners Lunge
Lay on Stomach with arms crossed in front. Breath into back.

CrossFit

Warm-up

3x
10x Medicine Ball Squat Cleans
10x Shoulder Press
Run 200m
10x Lunges

Metcon (Time)

5x
5x Squat Clean Thruster (95/65#)
15x Push Ups

Post WOD Mobility

Upward dog and then press each shoulder forward
Runners lunge with back knee on the ground and press other knee out.
Lay on stomach with arms crossed in front of you, then breath into back.

Comp (RX+)

135/95# Squat Clean Thruster
Ring Push Ups

Main – CrossFit

Warm-up

4x
Skip to the Gate
Run Back
15x Back Extensions
15x Sit Ups

Metcon (Time)

1-2-3-4-5-6-7-8-9-10
Pull Ups
20x Double Unders after each set

Comp (RX+)

Chest to Bar Pull Ups

Post WOD Mobility

clasp hands behind back and lift arms away from back.
Roll out calves and hamstrings.
Roll out back

Main – CrossFit

Warm-up

3x
Row 250m
25x Double Unders
15x Squats
15x Sit Ups

Metcon (Time)

4x
10x Ball Slams (30/20#)
200m Run
30x Sit Ups
40x Mt Climbers

Post WOD Mobility

Ball in upper back (around your scapula)
Chest stretch on rig
Pigeon stretch