Main - CrossFit Warm-up Dynamic Warm Up + Face Pulls - TopicsExpress

Main - CrossFit Warm-up Dynamic Warm Up + Face Pulls + Flies + Y’s + Pull Overs Prep: 3 Sets Not For Time - UB Double Unders (If you are missing less than 10 do 30 Total) or 50 Singles - 10 each side Single Leg, Single Arm KBell Dead Lifts - 10 each side Bottoms Up Presses Skills Push Jerk 5x4-6 Reps @60% Push Jerk WOD Metcon (3 Rounds for time) Open Competitors L3/L2 4 Minutes to Complete: -15 Dead Lift 135/95, Scaled and Masters 55+ 95/65 -15 Box Jumps 24/20 (Step Ups are allowed) 4 Minutes to Complete: -15 Dead Lift 185/135, Scaled and Masters 55+ 135/95 -15 Box Jumps 24/20 4 Minutes to Complete: -15 Dead Lift 225/155, Scaled and Masters 55+ 185/115 -15 Box Jumps 24/20 Cool Down Banded Hamstrings + Brettzles 2 Minutes + Banded Ankle and Heel Cord

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STEP BACK A FEW DECADES... Bobby Darin contracted rheumatic fever

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