SATURDAY

Dynamic warmup

Scorpions, bird-dogs Shoulder & hip activations with a band

Air squats with twists

Scap pull ups & lat pull backs

Individual movement warm up.

Memorial WOD

“Mike C”

CrossFit Luminary Coach

Michael Cannon

Died 01/03/2020

For Time (Team of 3):

Buy-in: 800 meter Run together

Then: 12 Rounds of:

·    10 Synchronised Burpees

·    25 Double-unders

Cash-out: 800 meter Run together

Aim to:

·     Pace yourself to allow for consistent sets

·     Practice synchronised burpees