CrossFit
Warm-Up / Skills
Lunge Elbow Instep x 10
Tricep Mash by 1 minute/side
Dynamic drills (high knee, butt kick, shuffle)
Shuttle Sprint
Clean Technique 10 minutes
“Scaled Elizabeth”
21-15-9
Clean (Squat) 115/83
Dips (Ring/Matador/Box)
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
“Mobility Hip”
40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs