Fri: Power Clean & Tremors

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

2018 OPEN REGISTRATION IS LIVE! GET SIGNED UP!

Warm-up

DROM:

Iron Crosses & Rolling V Sits

Scorpions & Push Ups

Forward & Side Lunges

Arm Circles & Torso Twists

Tempo Air Squats & Cherrypickers

Flow Sesh Warm-Up

2 Rounds:

5 Toysoldier Steps

5 Inchworms

5 Burpee Walk Ups

3 Jefferson Curls

BB Warm-Up:

5 RDLs

5 Good Mornings

3 Low Hang Muscle Cleans

3 Strict Press

3 Front Squats

3 Power Cleans from Mid-Shin (start)

3 Thrusters

Weightlifting

Power Clean (Heavy Single in 10 minutes)

Metcon

Tremors (Time)

For Time:

75 Thrusters (95/65)

*Every break is 5 burpees

Note: Rest at hip & front rack. NOT BACK RACK

Mobility

3:00 light Bike or Row (conversational pace)

Foam Roll quads and low back!

Hold for :30s each:

Pigeon

Couch

Straddle