Group Class Workout
Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM, 20 legs swings
Finish with: 1 Min Banded Hip Distraction
Strength: Front Squat @85%
12 Singles (Every 50 seconds)
Metcon:
Welded
15 Min AMRAP
10 Hang power cleans (115/85)
8 Front squats (115/85)
6 S2OH (115/85)
0.6 Mile bike
Adv: 135/95
Every .1 mile = 1 rep
1 round = 30 reps
Crossfit Lean
3 Rounds
400 meter run
20 V-Ups
15 Wall balls (20/14)
10 Plate push ups
Adv: 12’/10′ Wall balls
Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)
Improves: Overhead Position, Front Rack Position