WARM UP – MOBILITY
Dynamic running warm-up
Banded shoulder activation (pulling + OH pressing)
2-3 alternating sets of your choice:
– Hanging prep: Scap pull-ups, beat swings, ring rows, strict pull-ups etc.
– Handstand prep: wall walks, HS shrugs, negatives, kipping HSPU practice
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Review WOD A movements and scaling options
WOD A
CrossFit.com Hero WOD:
DEL
Complete for time:
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
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“Weighed pull-ups” are strict only, use chains or dumbbells to load.
Kipping allowed on HSPU, but advanced athletes, scale up to strict HSPU’s
WOD B
3 sets for quality:
50 ft. “slider” inchworms (w/ toes on sliders, walk out to an extended hollow position, then slide toes to hands and repeat)
12-15/side med ball rotation wall tosses (use 15-20 lb) slam balls only)
15-20/side banded oblique rotation (red band attached to rig)
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Start on any movement and rotate (share the sliders in groups of 3-4)
