Warm up 1
-400m jog
-20 scapular pulls
-10 squat
-6 slow inchworms
-10 side to side squat
-20 scapular pushes
-10 warm up box jumps (step down)
-accumulate 20s hanging L-sit https://www.crossfit.com/essentials/the-hanging-l-sit
-10 deep lunges
-accumulate 20s with chin above the bar
-10 lizard lunges
-accumulate 20s 3-stage segmented pull up or segmented pull up negative https://youtu.be/EihD_pt2AFA?t=314
Warm up weighted box step over using a box height where knees do not go above hips
WOD 1 = 10 min EMOM
-25s pull ups
-25s weighted box step over
Warm up #2
-6 outside inside outside back
-15 s at the top of the dip
-6 outside inside outside back
-15 s at the bottom of the dip
Take 8 min to warm up dips and deadlift. Coaches review deadlift form. High weight is not critical today.
WOD 2 = 10 min EMOM
-25s dips
-25s deadlift. Aim for 6-10 perfect reps at a weight of your choice
Wellness
-1 min spinal twist each side
-1 min seated pike stretch
-90s each side “reach underneath”*
-90s Supine trap stretch https://gymnasticbodies.com/courses/sBRSmedia/BRsSE9-3.jpg