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Ole Glory CrossFit – CrossFit

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Warm-up

Shoulders (Warm-Up) (No Measure)

2 slow rounds of:

15 Front Raises 5/2.5

15 Lateral Raises 5/2.5

15 Back Flys 5/2.5

15 Burpees

Mobility

Squat/KB (Mbility) (No Measure)

Super Front Rack: 30s

Reverse Sleeper Stretch: 30s

Banded Distraction: 30s

Banded Hip Extension

Weightlifting

Push Jerk

Metcon

Metcon (Time)

For Time:

Row 500m

20 Deadlifts 185/115, Rx+225/160

20 Box Jumps 30/24″

20 Deadlifts 185/115, Rx+225/160

Row 500m

Cool Down

Band Stretches (Cool Down) (No Measure)

Couch Stretch

Hamstring Stretch with bands

Shoulder Stretches with Rings