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

 

 

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