DATE – Saturday –
Warm-up: Dynamic gym lengths and stretches
Mobility: Banded posterior chain and shoulder stretches
10 minutes to review and prepare for WOD A.
WOD A) CrossFit.com Hero WOD “RANKEL”
AMRAP in 20 minutes:
6 x Deadlifts (225/155lb)
7 x Burpee Pull-ups (sub burpee jumping pull-up)
10 x Kettlebell swings (32/24kg)
200m Run
