Warm Up

2 rounds

200m run
10 single leg RDLs (5/each)
10 steps death march https://www.youtube.com/watch?v=2o_lal2jpQc
10 lateral box step ups (5/each)


Hip mobility drills: 1. have a partner hold out a PVC. You step over the PVC laterally with your arms in a prisoner stance (hands behind the neck, elbows need to stay pointing out) x 5 steps each side
                                  2. have a partner hold out a PVC and you step underneath laterally x 5 each side
                                  3. use the foam roller and laterally move leg over roller with arms in prisoner stance x 5    each direction.
                                  4. use the form roller and move leg behind and around the roller x5 each direction

Shoulder warm up: https://www.instagram.com/p/BiPe2a0h40w/?saved-by=tangletowncrossfit

Primer: 10:00 EMOM
min 1: deadlift x 3 reps- start this at 60% and build steadily from there to a heavy set of three for the day.

min 2: hspu x 5-7 reps - if you are working towards your first handstand pushup, or inconsistently have repetitions here, we can modify with 5-10 repetitions of any of the following to build our overhead pressing strength:
                  A. pike push ups off a box or floor

B. strict dumbbell presses

                  C. full push ups to the floor


For Time


renegade rows  50/35   35/20  (row right side, row left side)

DB step ups  24/20"   50/35   35/20

Double unders  50,45,40,35,30,25,20,15,10,5   or x 2 single unders