WARM UP – MOBILITY
3-4 mins dynamic laps
–
2 rds:
6-8 Single leg g-mornings /side
8-10 Cuban press w/light plates
10-15 GHD hip extensions
10-15 Hollow rocks
*Start anywhere
WOD A
1 POWER CLEAN + 1 HANG CLEAN + 1 CLEAN
The hang clean can be power or squat, the 3rd clean must be a squat
You can drop and reset after hang clean
E2MOM x 7 sets:
1 set of the complex
—
-Start @ approx. 60-65% and build to a heavy set for the day
WOD B
We’re doing “Scotty” in honour of Scott Penwell, 37, a Crossfit Coach at Telegraph Crossfit (Shannon’s former gym in San Francisco, CA) who passed away on January 6th, 2019. He is survived by his wife, Claudia, and son, Carter, 5.
This “Scotty” Hero WOD was originally posted on crossfit.com as the workout of the day for Friday, June 16, 2017 (170616).
CROSSFIT.COM HERO WOD “SCOTTY”
11 min AMRAP:
5 Deadlifts 315/205lb
18 Wallballs 20/14lb
17 Burpees over the bar
ACCESSORY
3 sets, easy pace:
6-8 Hip extension + GH raises or 8-12 GH raises
10-12 Barbell g-mornings – add some light weight
30-40 Russian twists
15-20 V-ups or tuck-ups
