Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

30 High Knees

10 Squat Jumps

10 Archer Ring Rows

10 Dips

5 Burpees on to plate 25/15

5 OH Alternating Lunges w plate 25/15

 

Skill: EMOM x 6

Odd: 3 Chest to Bars + 4 Pull ups

Even: 15 Supermans

 

-S1: 5-7 Pull ups

-S2: 2 Negatives + 3 Pull ups with feet on box using barbell in rack

-S3: Banded Pull Ups or Ring Rows

 

Strength: DB Work:

-May use different weights for different movements.

-May be done in any order necessary.

  1. 3 x 24' DB Overhead walking Lunges (holding a DB in each hand)
  1. (https://journal.crossfit.com/article/cfj-the-dumbbell-overhead-lunge)
  2. 24’ equals the length of the rig
  1. 3 x 4 DB Squat Snatch (each arm)
  1. (https://youtu.be/R0mhHuVrLHA)
  1. 3 x 8 DB Thrusters
  1. (https://youtu.be/M5gEwLTtWbg)

 

WOD: "Hurricane"

For Time: (10 min Cap)

25 Cal row

40 HSPUs

30 Burpees

20 DB Power Snatch 50/35 (20 each arm)

 

(Add 1 sec for every not competed)

(115 total reps)

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