CROSSFIT REGIONAL WOD #2

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Inchworm
- Spiderman
- Single Leg Squat
- Side Straddle Stretch
- PVC Trunk Rotations
- PVC Shoulder Pass Through

2. SKILL & DRILL

A. 2-3 rounds:

- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 2-3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - CROSSFIT REGIONAL WOD #2
Women Weights(lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295