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