Mon: Chiquita

In Latest WOD by Emily Griffith0 Comments

CrossFit Brigade – CrossFit

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Warm-up

Warm-up (No Measure)

Jumping Jacks & Mtn Climbers

Lateral Lunges & Wrist/Arm Circles

Divebombers & Bridges/Wheels

PVC Warmup

Toes-To-Bar (1 Set of Max Reps )

Weightlifting

Overhead Squat (3EOMOM16, building)

If you have any issues getting into a full ROM OHS, take this time to work through (PVC on rig, etc)

Metcon

Chiquita (AMRAP – Reps)

RX+ version

AMRAP7 up Ladder

1 MU

1 Power Snatch (135/95#)

2 MU

2 Power Sn…

RX version

AMRAP7 up Ladder

1 PU+TTB

1 Power Snatch (95/65#)

2 PU+TTB

2 Power Sn…
Ring or Bar allowed & Jumping MuscleUps (from box to Bar) would be a great sub for those who are close to getting these.

Mobility

Mobility for Shoulders (No Measure)

Lax Ball around front, back & side of each Shoulder,

Then:

Puppy Pose off floor or box

Scorpion Pose

Crosspose for Rhomboids

Crabstretch & Windshield Wiper Legs

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