Mobility: Complete
1 min/ea Elevated Banded Ankle
10 Dislocates/10 Around the words
1 min/ea Couch Stretch
:30 Pronated Hang
1 min/ea Pigeon Pose
1 min/ea Pigeon Pose
:30 Supinated Hang
1 min/ea Banded Lat Openers
Warmup-Set up and practice each movement
A) Met-Con: “CF217 Open Tester” For Time
50 WB (20/14)
50 Deadlifts (135/95)
25 Doubles
40 Box Jumps (24/20)
40 Back Squats
25 Doubles
30 T2B
30 Jerks
25 Doubles
20 C2B
20 Power Cleans
25 Doubles
10 Muscle Ups
10 Power Snatches
25 Doubles
*40 min cap
50 WB (20/14)
50 Deadlifts (135/95)
25 Doubles
40 Box Jumps (24/20)
40 Back Squats
25 Doubles
30 T2B
30 Jerks
25 Doubles
20 C2B
20 Power Cleans
25 Doubles
10 Muscle Ups
10 Power Snatches
25 Doubles
*40 min cap
Time:
0-12 Mobility
12-20 Warmup
20-End WOD