Monday WOD 04/12/17

General Warm Up
In 2-3s alternate
100m Just legs
100m Back & arms
100m Legs and back
100m pause at finish position with arms and body back to 11 o’clock

10 Banded ankle mobs
10 Banded lizard mobs
10 Banded lat mobs
10 Banded hamstring mobs

Specific Warm Up
5 Static bar tap
5 Beat swings
5 Floor hip openers
5 Hip opener pulls on bar
3×5 Kipping pull ups

5 PVC dislocates
5 PVC OHS
5 Box jumps/step ups-step down
5 PVC dislocates
5 PVC OHS
5 Box jumps/step ups-jump down
5 PVC dislocates
5 PVC OHS
5 Rebound box jumps/step ups

Met Con
CrossFit Liftoff 2017 Event 3
Complete as many rounds as possible in 12 minutes of:
25 Pull ups
50 Calorie row
100 Overhead squats 20kg
50 Box jumps 24/20″
25 Pull ups

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