WOD 5.2.14

Main – CrossFit

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –
200M Row
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 push-ups
10 sit-ups
10 GHD back extensions

Weightlifting

The CrossFit Total (Total Weight)

The order is not important, so work in an order that will give you good results.

Do NOT record any press load that you cheat even the slightest bit with your legs.

Take about ten minutes per lift to work up to a heavy 1RM. If in the beginner stage and form is suspect, then work technique at a moderately heavy load.

Cool Down

Foam Roll low back, stretch anywhere that is tight. Banded hamstring stretch while supine, couch stretch, shoulder distraction, lacrosse ball mobilization.

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