CrossFit Epiphany – CrossFit
30 Double Unders
10 Banded Good Mornings
10 Back Extension
10 Pull Up Kips
10 Mountain Climbers
Shoulder Press (10 Minute EMOM: 5 Reps @ 60% 1RM)
If no 1RM base 60% off heaviest lifted.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
16 Toe Ups
8 Wall Balls 20/14
4 Power Snatch 75/55
2 Wall Walks
Post WOD Mobility
Lay on back and lift one leg to sky, hold.
Then drop that leg out to the side, hold open hips. repeat on other side.
Sampson stretch hold. 2 times each side.