Saturday
Warmup) 2 Rounds:
3 laps of rig running drills
10 reps – Hip Circles, Spiderman Lunges, Leg Swings
Crossover Symmetry Row & WY Negative
6-8 Scap Pullups
6-8 Beat Swings
Mobility) 60 secs – banded Lat stretch, banded hip flexor stretch
WOD A) CrossFit.com Hero WOD “White”
5 Rounds for time:
3 Rope climbs (jumping allowed today)
10 Toes to bar
21 Overhead walking lunges 45/35lb
400m Run
Scaled Version – 4 Rounds for time:
1-2 Rope climbs or 10 ring rows
10 Knees to elbow or tuck ups
21 Walking lunges
400m Run
