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Warm up: CrossFit Warmup x 1
“Thunderstruck” … every time you hear “Thunder”, do a burpee!
Pre-mobility: lat stretch with band, crossover with band

Health and Fitness
A. Three sets of:
A1. Pull-Ups x 6-8 reps , Rest 60 seconds
A2. 1/2 TGU x 8 reps each arm, Rest 60 seconds
A3. Double-Under Practice x 60 seconds, Rest 60 seconds

B. 12min AMRAP:
10 Wall Ball
200m Sprint

Classic:

A. Three sets of:
A1. Pull-Ups x max reps , Rest 60 seconds
(If you have Muscle ups, complete 2-6)
A2. 1/2 TGU x 8 reps each arm, Rest 60 seconds
A3. Double-Unders x 60 seconds, Rest 60 seconds

B. 12min AMRAP:
10 Wall Ball (20/14, 10/9ft)
200m Sprint

Coaches notes: Reserve a lane in the gym for sprints

D. Mobility = calf stretch, hurdler stretch