Warm up: CrossFit Warmup x 2-3
“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:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
B. 12min AMRAP:
10 Wall Ball (20/14, 10/9ft)
200m Sprint
D. Mobility = calf stretch, hurdler stretch