SATURDAY

   
200 metre run

Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Mountain climber compl.

Air squats with T-twists

 

Individual movement warm up.

 

Memorial WOD

 

“Renee

 

Renee Badger (CrossFit MindFire)

 

Passed away: 27/03/2021

 

AMRAP (in Team of 3)

In 31 Minutes

 

·     29 Wallballs (RX 9/6 Kg)

·     29 Overhead Squats (RX 42½/30 Kg)

·     29 Hang Clean & Jerks

·     29 Calorie Bike

·     29 Hang Power Snatches

 

Each Person must perform 1,991 Meter row or erg @ some point during the WOD

 

Stimulus:

·     Work with each other and pace it out