DATE – Monday
Warm-up:
Dynamic gym lengths then:
2 rounds:
10 Band pull throughs
5 Dive-bomber pushups
Mobility:
Barbell triceps smash
Barbell shoulder extension stretch (palms down)
With a dowel, empty bar, or very light load (depending on your ability), perform 2 rounds of:
5 Clean Grip Deadlifts
5 Hang Jump Shrugs
5 Hang Clean Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
Rest 2 min between rounds
WOD B)
CrossFit.com benchmark “Elizabeth”
21–15–9 reps of:
Clean (135 / 95) (Power clean is ok / preferred)
Ring Dip
WOD C)
3 x 10 strict toes to bar
(If you can’t do strict then kip / swing legs up, then slow & controlled down)
