8 Minutes of Hip/Back/Ankle/Shoulder Mobility

A- WU- 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Kneeling Jumps/Push Up/Air Squat/Burpees/Tuck Up/Superman or 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Tuck Jumps/Push Up/Air Squat/Burpees/Hollow Rock/Superman Rock -9 Minute Cap

B- 8 Minutes to WU- DeadLift/Box Jump/Ring Dip/WallBall + Reebok CrossFit 2014 Regionals Individual Event 6= For Time: 50 Calorie Row/50 Box Jump Over (24/18″)/50 DeadLift (180/120)/50 WallBall (20/14-10′)/50 Ring Dip/50 WallBall (20/14-10′)/50 DeadLift (180/120)/50 Box Jump Over (24/18″)/50 Calorie Row or 8 Minutes to WU- USSR K.B. Swing/Box Jump/HRPU/WallBall + For Time= For Time: 50 Box Jump (24/18″)/ 50 USSR K.B. Swing (24/16Kg)/ 50 WallBall (12/6-10′)/ 50 Calorie Row/ 50 HRPU/ 50 Calorie Row/ 50 WallBall/ 50 USSR K.B. Swing/ 50 Box Jump   – 21 Minute Cap

Post your scores to the Whiteboard.

3 replies
    • Coach TamBOT
      Coach TamBOT says:

      Very excited, still making progress every day 🙂

      I was able to beat my old score by 23 RXed reps

      Reply

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