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CrossFit Now – CrossFit


WARM UP

Warm Up 28 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Forward Arm Circles

10 Backwards Arm Circles

10 Samson Lunges

10 Leg Lock Bridges per leg

10 Inch Worms

10 Heel Cord Stretches

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Lying Rotator Stretch 5 per arm (No Measure)

WOD

AMRAP HC STOH BURP (AMRAP – Rounds and Reps)

15 min AMRAP

5 Hang Power Cleans 95/65

7 Shoulder to Overheads 95/65

9 Bar Facing Burpees

REST

3 min

FINISHER

7 EMOM Superman, Sit Up, Plank (7 Rounds for reps)

7 min EMOM

5 Supermen

5 Sit ups

Hold plank for remainder of min

Score is length of plank time