Sat: Heave-Ho

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Coach’s Choice

Metcon

Heave-Ho (CFNE) (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

150 Calorie Bike/Row

75 Thrusters (95/65)

10 Rope Climbs

150 Calorie Bike/Row

75 Power Snatches (115/80)

10 Rope Climbs

150 Calorie Bike/Row

75 Clean and Jerks (135/95)

10 Rope Climbs
Sub Rope Climbs with 2:1 Strict Pull Ups

Mobility

Foam roll quads, hamstrings, & lats

Smash scap w/ lax ball

Use bands for mobility:

– Hamstring distraction

– Hip distraction

– Lat/Shoulder distraction