January 14, 2016

A) Warm Up

3 Rounds Between Poles:

5 burpees
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


On an 8-minute running clock, perform 1 minute each of:
20-inch box jumps
Inverted burpees
Wall-ball shots, 20-lb. ball

Compare your numbers to crossfit.com – 160109.

Extra Credit:

5 x 5 baby swings on the rings
5 x 4 modified dragonflies (each side)

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