WARM UP:

  • PVC Passes
  • Dynamic Shoulder WarmUp
  • Animal Warm Up
  • 3 x 30 Calf Raises

FLEXIBILITY:
Pike with plate 3 min hold 25/45 ===>>>>>>>

WOD 1:
3 rounds:
15 Shrugs in Handstand (facing wall) or on box
15 Scapula Pushups
15 Tuck ins

6 min EMOM
10 Pistols and 1 Rope Climb
RX + (add 15 lbs vest)

WOD 2:
21-15-9
Plyo Plate Pushups (25/45) --> 1 is 1 centre + 1 on plates
oes to Bar

Posted
AuthorCrossfit Bytown