Conditioning:
Partner WODs
CrossFit Team Series WOD 1
9-15-21 rep rounds of:
Synchronized Thrusters (95/65)*
Synchronized Bar-Facing Burpees
For Time
*Scaled weight is (65/45)
…rest 10-15:00 (not Team series requirement), then…
CrossFit Team Series WOD 4
100-Calorie Rowed, switch as needed
100 Toes-2-Bar*
For Time
*Scaled is Hanging Knee Raises
Flexibility/Mobility:
15 Front Leg Swings/Leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/Leg
Anterior Compartment Smash – 1:30/side
T-Spine Smash – 2:00
Post times and experiences to comments
Partner w Robert
Wod 1
9:11 Scaled
Wod 4
11:29 RX
Solo in the 5:30 class! Ghost partner
WOD 1 scaled weight 7:58
WOD 4 9:34ish I think rx