DATE – Saturday
Warm-up: 2 rounds:
50’ bear crawl
5 burpees
50’ crab walk
10 mountain climbers
Mobility:
Lacrosse ball pecs, working shoulder into flexion/extension
Lacrosse ball into hamstrings on a bench, then posterior chain floss
WOD A) Spend 10-12 min warming up the Deadlift to heavier than working weight in sets of 3. Practice HSPU’s, and prep for WOD.
WOD B) CrossFit.com Hero WOD “Bradshaw”
10 rounds for time:
3 x Handstand push-ups
6 x Deadlifts (225/155)
12 x Pull-ups
24 x Double-unders
