Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet
Health and Fitness
A. Four sets of:
A1. Box Step-Ups x 8 reps each leg (rest 30 seconds between legs), Rest 60 seconds
A2. Single-Arm Dumbbell Row x 6-8 reps each arm @2011, Rest 60 seconds
*Go heavy on the Step up, but make sure to keep your knee steady and minimize push off from back leg
B. AMRAP in 8 minutes of:
12 KBS
12 Goblet Squats
C. 3 sets:
C1. Banded Good Mornings x 15 @2011, rest 15a
C2. Banded Hamstring Stretch x 30s each leg
D. Mobility of choice
Classic:
A. Four sets of:
A1. Box Step-Ups x 8 reps each leg (rest 30 seconds between legs), Rest 60 seconds
A2. Single-Arm Dumbbell Row x 6-8 reps each arm @2010, Rest 60 seconds
*Go heavy on the Step up, but make sure to keep your knee steady and minimize push off from back leg
B. AMRAP in 8 minutes of:
12 KBS (70/55)
12 Goblet Squats
C. 3 sets:
C1. Banded Good Mornings x 15 @2010, rest 15a
C2. Banded Hamstring Stretch x 30s each leg
D. Mobility of choice