WARM UP – MOBILITY
Big dynamic running warm-up + banded shoulder activations
Pre squat hip/ankle openers and hanging/beatswing/kipping prep.
—
Review air squat & kipping/C2B pull-up technique and prep for WOD
WOD A
SIR CHARLES
Complete for time:
1000m Run (2 laps)
directly in to 5 rounds of:
10 Chest to bar pull-ups
30 Air squats
directly into 1000m run
—
Rx = body weight
Adv = 20/14lb weight vest (if you have one)
(workout courtesy of CompTrain)
ACCESSORY
3 rounds:
8-10 Dumbbell bench press
20-30 Banded seated rows (wrap band low around post)
– rest 2 min between rounds
— and/or —
Crossover Symmetry Recovery
Mobility work of your choice
