Fitness
10 minutes:
DL technique work
12 minute AMRAP w/partner
alternating stations each set
10 calorie row
20 russian twist
10 KB SDHP
10 box jumps 20″
10 burpees
Performance
10 minutes:
Work up to a moderate DL
CrossFit BC Summer Challenge event 1:
12 minute AMRAP w/partner
alternating stations each set
10 calorie row
20 russian twist
10 DL 135/95
10 box jumps 20″
10 burpees
Sport
Recovery WOD #2
10 minutes
1 a) 3 x 12 – 15 DL
1 b) 3 x 8 – 10 pull ups
3 sets:
30 seconds Candle sticks
30 seconds Rest
30 seconds HS hold
30 seconds Rest
30 seconds Monkey hangs
30 seconds Rest
30 seconds DU practice
30 seconds Rest
