Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet
Health and Fitness
A.0:10-0:25 Four sets of:
Front Squat X 10 reps @ 45% of front squat @1111, rest 60s
B. 0:25-0:35
3 sets of:
20 MB Sit ups (MB held above), rest 30s
20 Banded Good mornings, rest 30s
C. AMRAP in 15min
200m sprint relay
*In teams of 2 you will accumulate as much distance in Meters as possible in 15min alternating every 200M.
D. Mobility of choice
Classic:
A. 0:10-0:25 Four sets of:
Front Squat X 10 reps @ 45% of front squat @1111, rest 60s
B. 0:25-0:35
3 sets of:
20 MB Sit ups (MB held above), rest 30s
20 Banded Good mornings, rest 30s
C. AMRAP in 15min
200m sprint relay
*In teams of 2 you will accumulate as much distance in Meters as possible in 15min alternating every 200M.
C. Mobility of choice