Warm 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