DATE – Friday
Warm-up: 2 rounds
10 x band pull throughs
10 x Sampson lunges
10 x Jumping squats
5 x Dive bomber push-ups
Mobility:
Banded Hip extension
Banded front rack stretch
WOD A) In 15 min establish a 1 RM squat clean
WOD B) (20 mins) CrossFit.com Benchmark WOD – “The Chief”
AMRAP in 3 min:
3 x Power Cleans (135/95lb)
6 x Push-ups
9 x Air Squats
Complete 5 rounds with 1 minute of rest between rounds. Start the following round wherever you left off in the last for a score of total rounds completed.
