imageWarm up: CrossFit Warmup x 2-3

“Thunderstruck” … every time you hear “Thunder”, do a burpee!

Pre-mobility: Partner T-spine hanging from Rig

Health and Fitness

A. Three sets of:

A1. Pull-ups X 4-6 or Pull-Up Negatives x 3-5 reps, Rest 30 seconds

A2. DB RDL x 8-10 reps @2111, Rest 30 seconds

B. 5 Rounds for time:

250m Row

10 Ring rows

10 Burpees

Classic:

A.
Four sets of:
Weighted Pull-Ups x 2-4 reps, Rest 60 seconds

DB Romainian DL X 8-10 @21X1, Rest 60 seconds

B.
Five rounds for time of:
250m Row

10 Pull-Ups

10 Burpees

C. Mobility = coach led