http://www.crossfitinvictus.com/must-read-posts/how-to-get-a-better-rack/

 

Warm Up

3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– wall squat
– kip swing
– double unders
– scap retraction

FITNESS-
A. BS; 2 reps EmOm x 8 minutes
B.1 Pendlay row x 8x 3, rest 30 sec.
B.2 feet elevated ring row x am rap @ 2121 x 3, rest 60 seconds
+
4 rounds for time
10 squat thrusts
15 jumping pull ups
60 sec jump rope

PERFORMANCE-
A. BS; 60% x 2 fast reps EmOm x 8 minutes
B.1 Pendlay row x 8x 3, rest 30 sec.
B.2 feet elevated ring row x am rap @ 2121 x 3, rest 60 seconds
+
5 rounds for time
15 pull ups
200m run
60 double unders

finisher:
hollow hold




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