1.] General Warm Up

1 Round of:

[800m] Run

2.] Dynamic Warm Up

1 Round of:

[10] Walking High Knee Hugs

[10] Walking Quad Stretch

[10] Walking Figure 4′s

[10] Walking Samson Stretch

[10] Inch Work with Upward/Downward Dog

[10] Loaded Beast Stretch

[10] Scorpion Stretch

3.] Work Capacity #1

“Gary the Rat”

3 Rounds For Time of:

[16] KB Hang Power Cleans (53#/35#)

[16] Burpees

From the Vault:

4.] Work Capacity #2

CrossFit “Annie”

50-40-20-30-10 Reps For Time of: 

Double Unders or Single Unders (reps x2, e.g. 100,80…)

Sit Ups (feet anchored)

5.] Shoulder Stabilization 

CrossFit New Englands

“Bulletproof Shoulders”

[20] Side Plank Reverse Fly (per side)

[15sec] Modified Push Up Y Hold (3-4 sets per side)

[15] Scapula Push Ups

[5] Box T’s (4-5 sets)

[5] Box W’s (4-5 sets)

[15] Rotator Cuff Isolation (2 sets per side)

6.] Cool-down 

5-10 minutes of:

Static Stretching