Warm Up
20 Leg Swing (10 front to back + 10 Side to side)
3 Rounds Not for Time
25 Jumping Jacks
10 Strict Press
10 Push Press
15m Overhead Walk
*Use empty barbell
Session 1
Weightlifting Cycle Week 3
Every 3 min x 5 sets: Back Squat
2 x 5 reps @ 75%
3 x 5 reps @ 80%
% are based off your (new) 1RM Back Squat
WOD
For Time
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Ring Muscle Ups
Alternative Chest to Bar Pull Ups
Clean and Jerk
RX Bodyweight
Scaled 60% of Bodyweight
Notes: This is a new Crossfit.com girl WOD that was just released.
Make sure your clean and jerk at bodyweight do not exceed 75% of your 1RM. If so, drop it down to be at ~70%
Session 2
(Optional)
Accessory Work
EMOM 12
1st 30m Farmers Carry
2nd 30m Sandbag Carry
Alternative Plate Bear Hug Walk
3rd 5 Sandbag Cleans
Alternative DBs Clean
Athlete chooses load
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
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