Mon – OHS & Over and Over (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

DROM:

Iron Crosses & Glute Bridges

Hollow Rocks & Back Extensions

Scorpions & Scap Push Ups

Puppy Dog Pose & Cobra

Deep Lunge w/ Reach (5/side)

Cherrypickers & Side Lunges

Torso Twists & Arm Circles

Hi Jack/Hi Jills & Hawaiian Squats

Buddy T Spiner Opener (hanging from rig)

Lat Activations & Hollow Arch Swings

Tempo Air Squats w/ hands OH

BB Warm-up:

5 RDLs

5 Good Mornings

3 Kang Squats

3 Snatch Grip Push Press

3 OHS

1 Clean + Back Rack + Behind the Neck Press + OHS

1 Power Snatch + OHS

1 Squat Snatch

Weightlifting

Overhead Squat (Heavy Single)

Find Heavy Single (not 1RM) from the rack.

Metcon

Over & Over (CFNE) (Time)

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)

Rx+ is Ring Muscle-Ups & Bar-facing Burpees

Mobility

Foam roll your lats and low back.

Use foam roller to open/stretch T Spine

Use lax ball to smash sub scap, shoulders, and pecs

:30 Hold –

Thread the Needle

Banded Scarecrows (or Buddy version using rig)

Puppy Dog Pose using wall, box, bench, etc.