Ole Glory CrossFit – CrossFit

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Warm-up

(No Measure)

Bunny Hop

10 Push-Ups

In-Out

10 Strict Pull-Ups

Heisman

10 Dips

High Knees

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Mobility

Shoulder/Tricep/Lat smash (No Measure)

Tricep Smash (p.277)

Shoulder Rotator Smash + Floss (p.250)

Overhead Tissue Smash (p.255)

Weightlifting

MisFit Clean Complex

Find your 1 Rep Max for the following complex:

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hng Squat Clean + 1 Split Jerk= 1 Rep

Metcon

Metcon (Time)

For Time:

50 Double Unders

20 Chest To Bar Pull-Ups

40 Double Unders

15 Chest To Bar Pull-Ups

30 Double Unders

10 Chest To Bar Pull-Ups
Rx+= Everything Unbroken

Cool Down

Back/shoulder/calf (Cool Down) (No Measure)

Wrap Around Shoulder Stretch

Cross Over Shoulder Stretch

Calf Stretch

Partner Reverse Shoulder Stretch