CrossFit and Personal Training

From post 1 to end of gym

• jog there, back peddle back – perform 5 tactical frogs
• Side shuffle to post 2 and back, perform legs swings – front/back & side/side – 5x
• Bear crawl there and crab walk back

Repeat

Then prep for the wod by:

5 min EMOM building throughout:

• 3 deadlifts
• 2 power cleans
• 2 front squat
• 1 squat clean

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

“Ship“

9 rounds for time of:

• 7 Squat cleans (185/115)
• 8 Burpee box jumps (36/24) **note the height of the box

Scale as per your coach.

Time cap: 30 mins

c) POST-WOD RECOVERY/MOBILITY:

• Pigeon pose – 2 mins per side
• Smash calves/achilles