DATE – Tuesday

 

Warm-up: 5 min skipping variations + Dynamic stretches

 

Mobility:  Banded shoulder/lat stretch

 

WOD A)  4 alternating sets: (15 min max)

A1) 4 x 5 Strict pull-up (Supinated grip / Weighted)

Rest 60s

A2) 4 x 6-8 x Plyo pushups (explosive / jump hands onto plates or boxes if capable)

Rest 60s

 

 

WOD B) CrossFit.com benchmark “Elizabeth”

21-15-9

Power Clean (135/95lb)

Ring Dip

 

“or”

 

WOD C) For time:

12/8 Muscle ups,

then:

15-12-9

Power Clean (185/125lb)

Handstand Push-up

then:

12/8 Muscle ups

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