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Extra Credit

You’ll be seeing some extra credit work make its way back in to our programming. It will be predominately skill-based for the next few months, but will transition in to conditioning-supporting work as we get closer to the CrossFit Open. If you have extra time after class, stick around to do it. If you’re pressed for time, prioritize mobility. Remember: your body needs to recover as much as it needs to work.

Workout of the Day

WARM-UP

400m run

30/20/30

STRENGTH/ACCESSORY

Overhead squat 5×3 E3M

WOD

5 Rounds for time:
-10 DB snatch (5/side)
-10 DB OHS (Right Hand)
-10 DB OHS (Left Hand)

RX: 40#/55#
Zone 3: 30#/45#
Zone 2: 20#/35#
Zone 1: scale as needed

MOBILITY

Banded squat: 2min

Foam roll/smash hip flexors

EXTRA CREDIT

3 strict pull-ups every 15sec for 4 minutes (16 intervals)

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