WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (hips / hamstrings / overhead)
Bird dogs / Dead bugs & Hollow / Arch warm-ups
Review / Tech: Beat swings, TTB, K2E
Empty barbell tech: Power clean + Jerk
– partner up and warm-up to working weight for the WOD.
– share a barbell if possible, but if you need a different weight then use 2.
WOD A
CROSSFIT TEAM SERIES EVENT 7 (RX)
AMRAP in 20 min:
With a partner of similar abilities, alternate complete rounds of:
5 Clean and Jerks (185/135)
10 Toes to bar
— OR —
CROSSFIT TEAM SERIES EVENT 7 (SCALED)
AMRAP in 20 min:
With a partner of similar abilities, alternate complete rounds of:
5 Clean and Jerks (135/95)
10 Toes to bar (Scale to K2E, hanging knee raise, or tuck-ups)
ACCESSORY
3 rounds: rest as needed
16-20 Alt. DB Bicep curls
12-15 Double DB tricep rollbacks*
30-45s/side Side plank hold (weight hip if needed)
—
*like a DB skull crusher, but bring the 2 DB’s to the bench or floor beside your head, then tricep press out
