Friday

 

Warmup)

2-3 mins High knees, Butt kicks etc.

Thoracic rotations, hip circles, leg swings, lateral lunges

Band dislocates, pull-aparts & presses

 

Mobility)

Banded Hip Extentsion Lunge x 60 secs

Front Rack Stretch with band or PVC pipe x 60 secs

 

WOD A) CrossFit Games Open WOD 14.5:

 

21-18-15-12-9-6-3 reps for time of:

Thrusters 95/65lb (Masters 55+: 65/45lb)
Burpees
  

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