CrossFit WOD, May 28, 2024

• 0:20 Bike
• 0:20 Scorpions
• 0:20 Downard dog
• 0:20 Forearm stretch
• 0:20 Alternating worlds greatest stretch
• 0:20 Jumping jacks
• 0:20 Bootstraps
• 0:20 Bend and reach
• 0:20 Line hops (side to side)
• 0:20 Air squats
• 0:20 Lunge + reach
• 0:20 Line hops (front to back)
• 0:20 Squat jumps
• 0:20 Push ups
• 0:20 Bike‍

CT Barbell Flow :15 – :20

• Goodmornings
• Back squats
• Elbow rotations
• Press & reach
• Stiff leg deadlifts

Specific Warm-Up

Power Clean

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

Focus on full extension before pulling and catching

Hold landing position

• 5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

• 3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight

Hold landing position

• Add lightweight
• 2 Cued reps