Tue: Hot Sauce (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

DROM:

Iron Crosses & Glute Bridges

Rolling V Sits & Scorpions

Back Extensions & Scap Push Ups

Puppy Dog Pose & Mtn. Climbers

Arm Circles & Torso Twists

Buddy Scarecrow Stretch & Leg Swings

Squat Therapy

PVC Warm Up:

Passthroughs

Around the Worlds

Behind the Back Towel Pulls

Single Arm Elbow Torques

Overhead Squats

BB Warm Up:

5 RDLs

5 Good Mornings

1 Power Clean to Back Rack to Snatch Grip Jerk to OHS

1 Wide Grip Power Clean to Jerk to OHS

1 Power Snatch to OHS

1 Squat Snatch

Metcon

Hot Sauce (CFNE) (AMRAP – Reps)

AMRAP 3:00:

21/16 Calorie Row

21 Burpees over the Rower

Max Overhead Squats (75/55)

Rest 3:00

AMRAP 3:00:

18/14 Calorie Row

18 Burpees over the Rower

Max Overhead Squats (95/65)

Rest 3:00

AMRAP 3:00:

15/12 Calorie Row

15 Burpees over the Rower

Max Overhead Squats (115/80)

Rest 3:00

AMRAP 3:00:

12/9 Calorie Row

12 Burpees over the Rower

Max Overhead Squats (135/95)

Score is reps of Overhead Squats.

Mobility

Foam roll hamstrings, quads, and low back.

Smash shoulders & scap.

Banded Shoulder Distractions w/ mobility bands