Main – CrossFit
coaches spend 10 minutes on mobility
Metcon (AMRAP – Rounds)
A: E90S for 5 rounds
9 push-ups
9 wall balls
choose warm up wod “A” or “B” to do with class since several athletes cannot do bar muscle ups.
Metcon (AMRAP – Rounds)
B: E90S for 5 rounds
complex is unbroken reps to RX
2 pullups
2 C2B
2 bar muscle ups
Metcon (AMRAP – Rounds and Reps)
16 minute amrap
200 meter run
24 alternating lunges
10 strict pullups
modify strict pull-ups with a band or jumping negatives.