causeCF:

MOB

A. GWOD

Flexibility:

20 Front Leg Swings

20 Back Leg Swings

Hold Side Split for 2M

Hold Pike Stretch for 2M

Plank Hold for 2M

 

B. 6M Dbl Under Skill Work

 

C. Ladder: Complete as Much of the Ladder as you are Able. You may not release the BB until you have Completed 1 Full Round.

1 Round = 1 Full Clean + 3 Front Squat + 1 Push Jerk. Ladder Wgts Listed are Rx’d Weights. Score Last Completed Round Weight. 

(95/65)

(115/75)

(135/85)

(155/95)

(165/105)

(175/115)

(185/125)

(195/135)

(205/145)

(215/155)

(225/165)

 

D. Tabatas: 20s On. 10s Off. 30s Rest Between Movements.

Situps

Superman

Vups

Banded Good Mornings

 

CrossFit Solafide

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