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CrossFit 2/28/2018

27
Feb

CrossFit 2/28/2018

Warm Up

Mobility – Hips

3 min double under practice

Then 3 sets of:
10 medball cleans
8 kip swings
6 wall ball
4 inch worms
20 sec crab bridge

WOD

3 rounds for time

12 front squats
12 burpee pull ups

Health: 75/55 – 6 burpees + 12 ring rows
Athletic: 95/65
Performance: 135/95

Strength

A) Squat Clean 7×1 – build to a 1RM

B) 3 sets of 12 db curls in a superset with 12 loaded hip thrusts