WARM UP
Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers
Foam roll or 1-2 Supple Leopard Mobs
BUY IN
WOD Prep
WOD
2014 CrossFit Regional Event 4
21-15-9-6-3 reps of
Strict HSPU
Front Squat 180/120
Bar Facing Burpees
*20 min time cap*
CASH OUT
Recover
MOBILITY
2-3 latissimus dorsi Mobs from Supple Leopard (ask your coach for assistance)
*Ideally you spend 1-3 minutes on each mobility , each side
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