WARM UP – MOBILITY
3-4 mins dynamic
–
2 sets:
banded glute warmups + core + jumping lunges
WOD A
FRONT SQUAT X 6
12 FRONT RACK LUNGES
E2.5MOM x 7 sets:
Sets 1-3: 6 Front squats
Set 4: *Rest/change weights*
Sets 5-7: 12 Alt. front rack step forward lunges
—
-Front squats at approx. 65-70%+
WOD B
CLEANIN’ OUT MY CROSSFIT
3 rounds for time:
15 Burpees over bar
12 Hang squat cleans 135/95lb
9 Shoulder to overhead 135/95lb
—
-Use a weight that you can cycle through the BB movements in 2 sets max. first round
ACCESSORY
1) 3 tri-sets:
5-8 Windshield wipers /side (with knees bent if needed)
40-60 secs heavy weighted plank
150′ double KB front rack carry
-rest 90 secs-
—
2)
Easy 5 min bike cool-down
2-3 min couch stretch /side
2-3 min hip opener/pigeon /side
