50 Jumping Jacks

10 Twisting Lunges

10 Bow2Bends

10 Quad Stretches

10 Spider-man Lunge with rotation


10 PVC Pass Throughs

Pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

Burgener Warm-up:  Videos courtesy of the CrossFit Weightlifting Certification.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position



Overhead Squat:

15 Min to Finish 4 Sets of 8 (Climbing)

In between sets – 30 Hollow Rocks

Video courtesy of CrossFit HQ.  Some good pointers on your overhead position.  Spend 15 minutes working on a solid OHS position and cranking out those reps!


EMOM 16:

Odd – 5 Squat Snatches (95/65)

Even – 8 Chest2Bar Pull Ups

Even though you are under a time crunch each minute to complete your reps, do NOT let your form suffer.  You will benefit more from slowing the pace and hitting each rep perfectly than you would from rushing through these.


Scaling Options:

Bar weight -> 75/55 -> As needed (Elite – 135/95)

C2B Pull Ups ->Chin-above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Thread the needle pose -1 Min per side

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