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Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps, Rest 45 seconds
A2. Seated Over head Press x 10, Rest 45 seconds

B. For time:
50 calories Assault Air Bike standing (out of the saddle)
50 calories Assault Air Bike alternating upper and lower body (every 5 calories until 50 cal. goal is met)
Classic:
A. Five sets of:
A1. Deadliftt x 1-3 reps,Suggested loading – 75%, 80%, 85%, 90%, 90+ (if your day is going great and you feel good, attempt a heavy single, if not, work up to a challenging set of 3 , Rest 60s
A2. Seated DB press with a weight that challenges you to get 8-10 reps, rest 60s

B. For time:
50 calories Assault Air Bike standing (out of the saddle)
50 calories Assault Air Bike alternating upper and lower body (every 5 calories until 50 cal. goal is met)
C. Mobility = Foam Roll