DATE – Saturday
Warm-up) 5 mins Agility ladder + inch worms, lunges etc. on way back
Mobility)
Couch Stretch
Front Rack w/band
WOD A) 2 Hang Squat Cleans + 1 Push Jerk @ 70-75% of 1RM C&J: EMOM x 5 mins after 7-10 min warmup
WOD B) CrossFit benchmark “KAREN”
For time:
150 Wallballs 20/14lb to 10’ target
WOD C) Easy 3-5 min cool-down row + couch stretch
