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
