Tu: Rock the Casbah

In Latest WOD by Emily Griffith0 Comments

CrossFit Brigade – CrossFit

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Warm-up

Warm-up (No Measure)

High Knees & Buttkickers

Hollow/Arch Rolls

Side Shuffles & Karaokes

Inchworm 40′

Spidermans

7 Minutes to Cycle through:

:30 each side- opposite arm and leg plank hold

8 hip taps on rig

5 Handstand Kickins

Handstand Push-ups (1 Set Max Strict)

Metcon

Rock the Casbah (Time)

4 RfTT of:

Run 200M

20 Wallballs (20/14# to 10′)

Rest :30

Run 200M

10 Handstand PushUps

Rest :30

Mobility

Warm-up (No Measure)

4×1:00 each Alternating between Split Stretch & T-Spine Opener BB

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