A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warmup
B) 3 sets:
Jerk Balance x 3
Then directly into…
3 sets
Behind the neck Clean Grip Push Press x 5
C) For Time:
21-15-9
115#/75# Front Squat
Pull ups
CROSSFIT LITE
A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up
B) Skill:
Kipping Pull ups 3 x Max effort
C) Strict Press 5 x 5
D) For time:
21-15-9
Goblet Squat with a 35# DB (or 16 kg KB)
Burpee
