Main – CrossFit Group WOD
CF Warm Up (No Measure)
Top to Bottom Stretch then, 10-15 Reps:
Push-ups
Pull-ups
Air Squats
Shoulder Press
Over Head Squats
Sit-ups
Back Extensions
Clean and Jerk
Spend 15 minutes working on tech and possibly a 1RM
Busta Move (Time)
100 Double Unders
10 Chest 2 Bar Pull Ups
20 Clusters (Clean Thruster) (135/95)
10 Chest 2 Bar Pull Ups
100 Double Unders
Progressions:
3:1 Single Unders to Double Unders
Performance = banded to kipping pullup
Fitness = Ring Row
Performance Weight = 95-115/65-85
Fitness Weight = 45/35
