New You
Hip/Ankle Prep
A) Instruction-Shoulder Prehab
B) Back Squats 5×5
C) Push Press 5×5
D) WOD: Amrap 12
5 Burpees
10 Box Jumps or Step ups
15 Sit ups
CrossFit 9AM
WOD: “Broomstick Mile” For time
*Use a Bar (45/35) or scale to (Training Bar/PVC) and complete in synchrony with your partner
– 25 Back Squats
– 25 Front Squats
– 25 OH Squats
– 400m Run
– 25 Strict Press
– 25 Push Press
– 25 Push Jerks
– 400m Run
– 50 Hang Squat Cleans
– 400m Run
– 50 Hang Power Snatch
– 400m Run