WOD NOTES
Today’s workout is taken from the CrossFit Team series.
Scale loading as needed and have some fun with this one.
The 2 pieces will be performed in teams of 2.
Fitness and Performance
CrossFit Games Team series
Event 4 and 3
10 minutes
Establish 1 RM
Hang Power clean each person
Rest 5 minutes
5 min
AMMAPRowing
Alternating work as needed
Immediately into:
5 min AMRAP
Push press 115/80 (no racks permitted)
Alternating work as needed
Sport
Dynamic prep
Indian club circles x 20
Partner chest opener x 45 sec
Prone I-T-Y-W’s x 6 each
Push press + Push jerk
5 sets x 1 @90% of push press
HBBS to parallel
9 sets x 3 reps
3 @65%, 3 @70%, 3 @75%
3 sets
DB Walking lunges x 20 steps
3 sets
GHD hip extensions x 10-12 reps
