Reveille said, give a Dog a Bone!!

Ole Glory CrossFit – CrossFit

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Warm-up

(No Measure)

400m Jog

30 Super P-Laties L/R

20 Strict Press w/unloaded bar

Mobility

Anterior Hips/Post. Chain/Upper Back (No Measure)

Reverse Ballerina (p.337)

1st Rib Mobilization (p.247)

Super P-Laties (p.356)

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Weightlifting

Power Clean (2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete AMRAP in 20 minutes of:

30 Wallballs 20/14lbs

25 Deadlifts 135/95lbs

20 Bar Facing Burpees

Partners may switch anytime.

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch

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