Tue: Come Clean (CFNE)

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

Agile Animal (No Measure)

High Knees & Buttkickers

Bear Crawl & Crabwalk (Bridge)

Side Shuffle & Karaoke

Inchworms & Spiderman

Toysoldiers & Lat Activations

Arch/Hollow on Rig/Rings

Hawaiian Squats & Arch/Hollow

Warm-up

BB Warm-up:

5 RDLs

5 Good Mornings

3 High Hang High Pulls

3 Low Hang Muscle Cleans

3 Elbow Rotations each arm

3 Power Cleans from mid-shin

Metcon

Come Clean (CFNE) (AMRAP – Reps)

AMRAP 3:00:

24 Box Jump Overs (24″/20″)

21/16 Calorie Assault Bike or Row

Max Power Cleans (115/80)

Rest 3:00

AMRAP 3:00:

21 Box Jump Overs (24″/20″)

18/14 Calorie Assault Bike or Row

Max Power Cleans (135/95)

Rest 3:00

AMRAP 3:00:

18 Box Jump Overs (24″/20″)

15/12 Calorie Assault Bike or Row

Max Power Cleans (155/105)

Rest 3:00

AMRAP 3:00:

15 Box Jump Overs (24″/20″)

12/9 Calorie Assault Bike or Row

Max Power Cleans (185/135)

Score is Power Cleans

Mobility

Foam roll low back, quads, & hamstrings

Use lax ball or softball to smash the glutes & hips

:30 Hold –

Couch

Pigeon

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