Friday
Warmup)
2-3 mins High knees, Butt kicks etc.
Thoracic rotations, hip circles, leg swings, lateral lunges
Band dislocates, pull-aparts & presses
Mobility)
Banded Hip Extentsion Lunge x 60 secs
Front Rack Stretch with band or PVC pipe x 60 secs
WOD A) CrossFit Games Open WOD 14.5:
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65lb (Masters 55+: 65/45lb)
Burpees
