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Warm up: CrossFit Warmup x 3
Pre-mobility: Posterior chain smash and floss

Health and Fitness
A. Three sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 60 seconds
A2. Dumbbell Shoulder Press x 6-8 reps @ 2010, Rest 60 seconds
B. Two sets for max reps of:
60 seconds of Kettlebell Swings
Rest 60 seconds
(choose a load you can handle for the entire 60 seconds without letting go)
C. Three rounds for time of:
25 Burpees
Rest 60s

Classic:
A. Four sets of:
A1. Deadlift x 4-6 reps, Rest 60 seconds – Suggested Loading 65%, 70, 75, 77-80%
A2. Dumbbell Shoulder Press x 6-8 reps @ 2010, Rest 60 seconds
B. Two sets for max reps of:
60 seconds of Kettlebell Swings
Rest 60 seconds
(choose a load you can handle for the entire 60 seconds without letting go)
C.
Three rounds for time of:
25 Burpees
Rest 60s

D. Mobility = T-spine smash, banded bully