Whitebelt CrossFit – CrossFit

Warm-up

A: Overhead Squat (6X2 @ 80-85%)

Sets begin every 2:00

B: Metcon (Time)

3 Rounds

3 RMU

9 WB (20/14)

Rest 2 minutes

3 Rounds

3 RMU

9 WB

*Scales for RMU

-3 Low ring transitions (with dip)

-3 Toe assisted low RMU (with dip)

-3 Jumping RMU

-3 Burpee Pullups

*Score is TOTAL time INCLUDING rest

Mobility

Partner internal rotation/extension mob

https://youtu.be/U4d7fsz3g7s?t=70

Leave a Reply