WARM UP – MOBILITY
Easy 400m run (and/or some warm-up games of coaches choice)
Dynamic joint rotations and full body stretch
Review WOD movements and scaling options
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Advanced / Experienced athletes: you may add a weight vest to the WOD if you want.
WOD A
http://CROSSFIT.COM HERO WOD “BERT” 1/2 REPS
For time:
25 burpees
400-m run
50 push-ups
400-m run
75 walking lunges
400-m run
100 squats
400-m run
75 walking lunges
400-m run
50 push-ups
400-m run
25 burpees
ACCESSORY
Cool down, Roll, Stretch, Mobilize, Socialize
