Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Hips to Wall
10 Jump Squats
Prep:
1×10 Russian KB Swings+ 5 Kip Swings+ 10 Step Ups
1×10 OH KB Swings+ 5 Box Jumps
Work
Every 3:00 for 36 Min (3x each)
A) Row 500 M
B) 30 KB Swings (M:24/20, W:16/12)
C) 25 Box Jumps
D) 20 Toes to Bar
Mobility
Band Hamstring series
Upcoming Events:
CrossFit DC 12th Anniversary Party, 11/17, 6PM @ U Street Location
Wade’s Army Workout, 11/10
