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CrossFit Now – CrossFit


WARM UP

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Lying Rotator Stretch 5 per arm (No Measure)

WOD

20 AMREPS CHIPPER (AMRAP – Reps)

20 Min AMRAP

30 Hang Power Cleans

20 Front Squats

30 Pull-ups

20 Bar Facing Burpees

30 Wall Balls

100 Jump Ropes

RX- 95/65, 20/14 10/8,

RX+- 135/95, 20/14 10/10, 100 DU’s

M1- 65/45, PU w/bands, 14/10 10/8

M2- 45/30, Ring Rows, 10/6 10/8