Warmup
-wrist series
-20 scapular pulls
-10 inchworms
-accumulate 20s hanging L-sit https://www.crossfit.com/essentials/the-hanging-l-sit
-5 DB clean and jerk
-10 squat
-10 pushup
-accumulate 20s with chin above the bar
-5 DB clean and jerk
-10 side to side squat
-10 burpees
-accumulate 20s 3-stage segmented pull up or segmented pull up negative https://youtu.be/EihD_pt2AFA?t=314
-5 DB clean and jerk
-10 deep lunges
-10 lizard lunges
Warm up movements to WOD weight. Hold weights stably overhead with arms straight while lowering into the lunge.
5R
-5 strict pull ups
-10 alternating DB overhead reverse lunge (no more than 50/35)*
-12 pushup with knee to elbow mountain climber**
* lunges should feel challenging but not unsafe.
** at the top of each pushup, touch each knee once to the opposite elbow while keeping elbows straight https://youtu.be/Tx5VdDP5Yoc?t=77 “