Wednesday, November 22nd, 2023

WORKOUT OF THE DAY

Warm Up:
CrossFit Warm Up
Samson to Sprinter Stretch 6 Each
Standing Calf Stretch 

Skill:
Partner Burgener Movements 1-5
*you go, I go teaching style. One person teaches the 5 pieces the other moves and switch
Finish Burgener and Warm Up Weights

WOD:
For Time:
Run 800 m
3 Rope Climbs
15 Snatch
Run 400 
2 Rope Climbs 
10 Snatch
Run 200 
1 Rope Climb
5 Snatch

Skill/Mobility:
Abs Time Permitting 
Side Plank Hold 30-60 sec each, Weighted Dead Bugs, Dragon Flags