DATE – Saturday

 

Warm-up) 5 mins Agility ladder + inch worms, lunges etc. on way back

 

Mobility)

Couch Stretch

Front Rack  w/band

 

WOD A) 2 Hang Squat Cleans + 1 Push Jerk @ 70-75% of 1RM C&J: EMOM x 5 mins after 7-10 min warmup

 

WOD B) CrossFit benchmark “KAREN”

For time:

150 Wallballs 20/14lb to 10’ target

 

WOD C) Easy 3-5 min cool-down row + couch stretch

 

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