Wed: Mighty Mouse (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Animal March (No Measure)

Bear Crawl (3 styles: tabletop/straightleg, anyhow)

ToySoldiers (add airplane walk)

Inchworm (½ length + 10 GTO at end)

Crabwalk (+ Bridge/Wheel)

Spiderman (½ length + add hip circles)

Chimp Run

Duckwalk (½ length)

Burpee Broad Jump (½ Length)

Warm-up

BB Warm-up:

5 RDLs

5 Good Mornings

5 Front Squats

5 Push Press

3 Thrusters

Metcon

Mighty Mouse (CFNE) (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calories or 300M Run

30 Toes to Bar

Mobility

HOLY LEGS!

Foam roll the quads and hamstrings. Use barbell for extra pressure.

Use KB to smash hip flexors

:30 Hold –

Pigeon

Straddle on Wall