WOD NOTES:
Score will be total time to complete all 5 rounds inclusive of the rest.
Maintain core stability and strict movements for all reps.
All Levels
Dynamic prep
3 sets for quality
Russian baby makers x 5
Band reverse fly’s x 12
Dowel passthru’s x 10
Fitness
5 RFT
5 Horizontal ring rows
10 Push ups
15 Air Squats
20 Bent knee Hollow rocks
Rest exactly 3 minutes between rounds
Performance
5 RFT
5 Pull ups
10 Push ups
15 Air Squats
20 Hollow rocks
Rest exactly 3 minutes between rounds
Sport
5 sets of complex
Clean and Jerk (2+1)
HBBS
15 minutes
Work up to a positional heavy 5
4 sets:
Strict HSPU + Kip HSPU ME
Rest 2 minutes between sets
Then choose one of the following:
CrossFit Open prep
For time:
1000 m row
50 Thrusters 75/55
30 CTB
OR:
Strength work
4 sets
GHD hip extensions x 8-12
Rest 60 seconds
3 Position trap raises x 6’s
