WARM UP – MOBILITY
Dynamic full body warm-up
Green band stretches, 20-30s each:
Supine Hamstring stretch x 3: leg up, outside, and across the body
Shoulder stretches x 3: Overhead/Lat, pecs, bully
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Review KB complex
WOD A
EMOM x 10 (5 sets of each alternating):
A1) Double KB complex:
9 Double KB sumo deadlift
7 Double KB cleans
5 Double KB thrusters
– build to a heavy but unbroken set of the complex
– scale to dumbbells if needed
A2) 10-15 lateral box jump overs
WOD B
CROSSFIT OPEN 14.4
AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wallballs (20/14 – 10ft/9ft)
30 cleans (135/95lb)
20 muscle-ups
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Power cleans allowed
Scale the muscle up volume, or scale to 20 pull-ups and 20 dips (break these up as needed ie: 4 x 5 pull-ups + 5 dips)
Partner up and share equipment, stagger 2nd heat by 5-6 mins as needed
ACCESSORY
5-7 min east cool down (Bike or Row)
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Reverse tabata parallette L-sit hold
10s L-sit hold / 20s Rest x 8 sets
(If you were successful last week doing this, try 12s work / 18s rest)
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Crossover Symmetry “Recovery” or “Iron Scap”
