The Board
9 minutes in each station - 4 minutes to transition to the next. You will do one warm-up depending on your start station. Start stations will be assigned.
The Mobility
Banded Hip Opener3 Point Hip Opener
The Warm-Up
Monster WalkBanded Side StepsAir Ground to Overhead
Station #1
- We will be working towards a heavy single for the day. Experienced CrossFitters.... don't be chasing your 1 Rep Max here. Work to a smart single based on the rest time given and our current program.
- If you are newer to CrossFit, focus on form and technique rather than max loaded singles
https://youtu.be/cS43Abu3bKY
Station #2
- As Many Rounds/Reps as Possible
- Every minute, stop what you are doing and perform Air Squats
- Movements: Box Jumps and Dumbbell Hang Power Snatch
Station #3
As Many Rounds/Reps as Possible
The Finisher
(optional)https://youtu.be/cKIqZumku-8
