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DODGEBALL! Ankle stretches Hip mobility Glute stretches Lift: 5 rounds each: 50 feet walking lunges with dumbbells in front rack 50 feet farmers carry WOD: Tabatta: Glute Bridges Air Squats Situps
Warmup: Wall Ball Burpee Tennis! http://library.crossfit.com/free/pdf/CFJ_2016_05_Warmup-Saline9.pdf Technique Work: Burgener and Clean technique! WOD: “Monti”, with a twist! 15 minute AMRAP: 10 step ups with a kb 10 hang power cleans 10 step ups with a kb 10 hang power snatches
Warmup: Cats and camels Core bracing: 5 sets of 10 on/10 rest Glute bridges Dead bug review Lift: AEMOM: Deadlift x 6 Dead bugs x 4 WOD: Masters Games Event 1, with a twist! 8 deadlifts 40 double unders/80 singles 12 ring rows 20 wallballs 12 ring rows 40 double
Warmup: Upper body foam roll 7 way shoulder stretch 3 rounds: 5 dowel pass through’s 5 tucked in a ball, hollow body rocks 5 inchworms with rounding through shoulders to downward dogs 10 band pull-apart series Practice Pull-ups for 10 minutes Start with Box Beat Swings… work up or stay
Warmup: Roxanne Partner burpee warmup! Length of gym mobility: knee up, lunge, ankle mobility lunge with elbow reaching to ankle lunge with twist Then… wrist stretches Lift: Front Squat 4×10 WOD: 3 rounds: 1 minute max calories rowing rest 1 minute 1 minute max thrusters rest 1 minute 1 minute
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