BUY IN
EMOM for 5 Min
Complete 6 burpees
Because we have 3 rowing machines we'll need to complete WOD 1 in heats. When not doing WOD 1 please work on WOD 2. Both WOD's are for the competition so be sure to record your scores on the poster board for your team.
WOD 1
CROSSFIT BASELINE
For time:
Row, 500 m
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 PUll-ups
WOD 2
Find your Deadlift 3 rep max
CASH OUT
3 x 1 min weighted plank 45/25
MOBILITY
This week let's work on opening our hips. We squat a lot in CrossFit. A LOT. Watch this video with Kelly Starret on some basic hip opening stretches.
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