Away in a Manger

CrossFit

Warm-Up / Skills

Dynamic: high heel pulls, high knees, butt kicks
2 rounds – 20 on 3 off: table tops, yoga push ups
1 set – 10 front squats w/ bar

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Strength

Exercise: Front Squat/lbs
Reps: 6 x 3
Comment: 80% on the minute
Tricep mash between sets
Stretch wrists between sets (get ready for OHS & thrusters)

“Away in a Manger”

2 Rounds:
20 OHS (95/63) (85/53)
25 Thrusters (95/63) (85/53)
30 Wall ball (20/14)

Result Type: Time
Male Rx: 95 lbs
Female Rx: 63 lbs

“Mobility General”

25 on 5 off (1-3 rounds)
Kstar Lunge rt / lf
Band Distraction rt / lf
Couch Stretch rt / lf
Wrist Durability
Calf Stretch rt / lf
Elbow Mash rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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