Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap retraction
– goblet squat
– x band walk
– double unders

FITNESS-
A.1 Back squat; x 4 x 5 sets
A.2 Pull up variation x 2 x 5 sets
+
4 rounds
6 push ups
8 goblet squats
12 sit ups
14 jumping pull ups

PERFORMANCE-
A.1 Back squat; 65% x 4 x 3 sets
A.2 Weighted pull up x 2 x 3 sets
+
10 min amrap
3 front squats (165/105)
5 HSPU
35 double unders

***Please remember to submit your scores for 14.1 by 8pm tonight!!! That can be done on games.crossfit.com****




Leave a Reply

Your email address will not be published. Required fields are marked *