WARM UP – MOBILITY

** Grab a skipping rope, BB and some light plates **

2-3 sets:

Skipping / double under warmups

Banded shoulder warmups

Warmup / tech WOD A movements

WOD A

SHOULDER PRESS X 6

E3MOM x 5 super sets:

10/8/8/6/6 Shoulder press

10-12 Lateral delt flies

10-12 Bent over rear delt flies

WOD B

CROSSFIT OPEN WOD 11.1 AND 14.1

10 min AMRAP:

30 Double-unders

15 Power snatches 75lbs / 55lbs

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