Mon: Bar Hopping (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

DROM:

Jumping Jacks & Cherrypickers

Side Lunges & Torso Twists

Forward Lunges & Up/Back/Overs

Russian Babymakers & Hi Jack Hi Jills

Toy Soldiers & Airplane Walks

Inchworms & Hawaiian Squats

Lat Activations & Hollow/Arch Swings

Gymnastics

Strict Pullups (3×3)

Perform Max Effort set of Partner Assisted if we’re looking for our first Strict Pull-up.

Weighted Pull-ups (3×3)

Warm-up

BB Warm-up:

5 RDLs

5 Good Mornings

5 Kang Squats

3 High Hang High Pulls

3 Low Hang Power Cleans

Set up mini rounds of Bar Hopping

Metcon

Bar Hopping (CFNE) (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Cleans (135/95)

15 WallBalls (20/14#)

15 Chest to Bar Pull-ups

60 Double Unders

Mobility

Smash scap & shoulders.

Foam roll quads, hamstrings, glutes, & lats

Use KB to smash calves

:30 Hold –

Couch Stretch

Straddle using Rig