DATE – Saturday –

 

Warm-up: Dynamic gym lengths and stretches

 

Mobility: Banded posterior chain and shoulder stretches

 

10 minutes to review and prepare for WOD A.

 

WOD A) CrossFit.com Hero WOD “RANKEL”

 

AMRAP in 20 minutes:

 

6 x Deadlifts (225/155lb)

7 x Burpee Pull-ups (sub burpee jumping pull-up)

10 x Kettlebell swings (32/24kg)

200m Run

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