imageWarm up: CrossFit Warmup x 3
Pre-mobility: Couch Stretch x60s each, Overhead rib mobilization with lacrosse ball

Health and Fitness
A.Four sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 45 seconds
A2. Wall Climbs x 3-5 reps, Rest 45 seconds
A3. Double-Under Practice x 45 seconds, Rest 45 seconds
B. For time:
30 Wall Ball Shots
30 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups

Classic:
A.Four sets of:
A1. Deadlift x x3 suggested loading – 75%, 80%, 85%, 90%, Rest 45 seconds
A2. Wall Climbs x 3-5 reps, Rest 45 seconds
A3. Double-Under Practice x 45 seconds, Rest 45 seconds
B. For time:
30 Wall Ball Shots
30 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups
D. Mobility = T-spine smash, banded bull