A) Warm Up
3 Rounds Between Poles:
Run
5 burpees
Run
5 squats
Side Shuffle
5 push ups
Side Shuffle
5 reverse lunges (each leg)
Then 2x:
30 sec door stretch (https://www.youtube.com/watch?v=hpF3CKqRTFs)
1 min banded lat distraction
1 min thoracic rolling
1.5 min quad rolling
B) EMOM for 10 min
Min 1 – 3 – 5 Strict HSPUs (Full ROM!! If you can’t do Full ROM, either choose the box or do negatives with control. No plates)
Min 2 – 10 reverse lunges per leg with DB or KB
C)Met-con
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Compare your numbers to crossfit.com – 160109.
Extra Credit:
Superset:
5 x 5 baby swings on the rings
5 x 4 modified dragonflies (each side)
