Check out mobility WOD from Physio Joseph Trambulo. To book a free function screening contact him at [email protected]
LiteFit
a) 15 Min EMOM
16 Weighted Step ups
15 Bench Dips
3 Wall Walks
b) 15 min amrap
15 reps 1 nurpee + 2 jumping Lunges + 1 squat
10 single arm lateral DB raise L + R
bear crawl 100ft
row 250m
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CrossFit
Warm up
Mobility Warm up
thoracic spine
a) snatch
E2MOM
2×3 78%
2×2 85%
2×1 98%
2×2 90%
2×3 88%
b) 10min E2M
5 Power Snatch 135/95lbs + 5 OHS + 5 Burpee over bar