CrossFit WOD, May 11, 2024

General Flow

• Dead hang
• Arm swings
• Arm circles
• Scap Pull-ups
• Quad pulls
• Knuckle draggers
• Scorpions
• Downward + upward dogs
• Inchworm + spidermans
• Kips
• Kip Swings
• Reverse lunge w/ reach
• Push ups
• Cossack squats
• Pull-ups

CT Barbell flow :15-:20 each

• Goodmornings
• Back squats
• Elbow rotations
• Press & reach
• Stiff Leg deadlifts
• Front squats

Jerk

• 5 Dip & hold
• 5 Dip & drive
• 5 Jump & land w/ hands at side
• 5 Jump, Punch, & land
• 3 Push jerks with empty bar

Clean

• 5 cued reps position 1 (mid thigh / hip)

Hold landing position

• 5 Cued reps position 2 (above knee)

Hold landing position

• 3 Cued reps position 3 (mid shin)

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