Throwback CFR 10 years!
Warm up: CrossFit Warmup x 2
Pre-Mobility: oly hip stretches from catalyst athletics
Health and Fitness
A. Three sets of:
A1. Good Mornings x 8-10 reps @ 3011, Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111, Rest 45 seconds
A3. Alternating Lateral Lunges x 8-10 reps each leg @ 2010, Rest 45 seconds
B. AMRAP in 8 minutes of:
3 DB Ground to overhead
3 Burpees
6 DB Ground to overhead
6 Burpees
9 DB Ground to overhead
9 Burpees
12 DB Ground to overhead
12 Burpees
Classic:
A. E3M x Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles), build thru the sets Rest 2min between sets (work on needed mobility during rest)
B. AMRAP in 8 minutes of:
3 Power Cleans (135/95 lbs) (adv use 155/115)
3 Burpees Over the Barbell
6 Power Cleans
6 Burpees Over the Barbell
9 Power Cleans
9 Burpees Over the Barbell
12 Power Cleans
12 Burpees Over the Barbell
*Keep going for as high as possible for 8 minutes
D. Mobility of choice and foam roll