Group Class Workout
Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM
Finish with: 1 Min Banded Hamstring Distraction
Strength: 8×2 Back Squat Every 90 seconds
Stay at 80% for all 8 rounds
Lean: 8×4 Moderate Weight
Metcon:
Welded
Open WOD 12.4 13.3
12 Min AMRAP
150 Wall balls 20/14
90 Double Unders
30 Muscle ups
Scaled: (45 pull up + 45 push ups)
Crossfit Lean
4 Rounds
500m Row
25 Wall Balls 20/14
Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)
Improves: Overhead Position, Front Rack Position