WARM UP – MOBILITY
*Set up a barbell in a rack, and pull-out a green band*

Dynamic lower body / core warm-up / joint rotations
Green band hip openers (anterior + posterior/low lunge stretch)
Green band front rack/overhead stretch

Tech/warm-up front squats

WOD A
FRONT SQUAT X 5
5 mins to warm-up to starting weight, then:
Every 3 min x 4 sets: 5 front squats @ 65%, 70%, 75%, 80%

WOD B
CROSSFIT.COM WOD 181127
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches 75/55lb
Toes to bar

-Use a weight that round 1 is 1-2 sets
-Scale TTB to straight leg raises or knee raises
-If you’re newer to classes or struggle with high rep workouts, do 15-12-9-6-3

ACCESSORY
2-3 sets:
8-12 Cuban rotations (weighted dowel or light barbell)
8-12/side Powell raises (light plates or DB’s)
15-20 Hollow rocks (or 20-30s hollow hold)
15-20 Superman raises

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