Rotate through mobility stations:

 

2Rds, 1 Minute Per Station

One side is one station, so there are "10 stations"

-Classic Spinal Twist (l/r)

-Sink Mobilization

-Foam Roll Back 

-Glute smash and floss (l/r)

-Banded lateral Opener(l/r)

-Barbell Quad Smash(l/r)

 

-then- 

 

3 Rds For Time:

Suicide Run, 5/10/15/20

10 Pushups

10 Pullups

10 Wallballs @ 20/14

Cashout: 100 Double Unders

 

Level I

Pushups scaled to an object

Jumping Pullups

Wallball @ 14/10

200 Single Unders with at least 20 Double Under Attempts

Level II

...as Rx'd

Level III

... Pushups are Ring Dips

 

Comp HW:

Active Recovery Day

Get loose and warm, just enough to feel like working out, and then don't.

 Suggested work:

1) Work up to a 75% Hang snatch

2) Not For Time:

5 Strict Pullups

5 strict Ring Dips

15 Air Squat

5 C2B pullup

5 HSPU

20 yd OH Walking Lunge with barbell. 

2 easy minutes on the bike or rower

10 Box Jumps @ 24/20

3 Muscle Ups

 

 

 Wow, brand new and already making it look great. Awesome job!!

Wow, brand new and already making it look great. Awesome job!!

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource