Mon: Dirty 30

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

Hollow Rocks & Iron Crosses

Rolling V Sits & Glute Bridges

Back Extensions & Scorpions

Push Ups & Mountain Climbers

Cherrypickers & Arm Circles

Lat Activations & Air Squats

Hollow/Arch Swings & Hawaiian Squats

Warm-up

Barbell Warmup:

5 RDLs

5 Front Squats

3 Elbow Rotations (each arm)

5 Push Press

Set up stations, share equipment, and use mini rounds to warm up. Start group at different points to save space, equipment, etc.

Metcon

Dirty 30 (Bergeron Style) (Time)

30 Box Jumps (24/20″)

30 C2B Pull-ups

30 KB Swings (53/35#)

30 Front Squats (115/80#)

30 Toes-to-Bar

30 Push Press (115/80#)

30 Deadlifts (115/80#)

30 Wallballs (20/14#)

30 Burpees

30 Double-unders

Mobility

Mobility for Lower Half (No Measure)

1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs

Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge

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