WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hips, hamstrings, squat, overhead)
Tech / Review: Beatswings + TTB progressions
Barbell warm-up: Power cleans + Thrusters
WOD A
Every 2 min x 5 sets:
3 touch and go power cleans + 3 thrusters
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Build as needed, but the 6 reps must remain unbroken each set.
3 POWER CLEANS + 3 THRUSTERS
WOD B
CROSSFIT OPEN 11.5
Complete AMRAP in 20 mins:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wallballs (20lb 10′ / 14lb 9′)
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***Masters 55+ Rx***
Men: 130lb / 20lb 9′
Women: 75lb / 10lb 9′
ACCESSORY
Cool down, Roll out, Stretch, Socialize
