by BlackFlagAthletics | Jun 9, 2015 | CrossFit WOD
Warm Up/ Activation: 1a.) 3 Position Rig Press 1b.) 3 Position OHS 1c.) 4 Direction Duck Walk in OHS Technique: 3 Position Clean (pause in each) + Hang High Pull + Hang Power Clean + Front Squat (3 sec pause): 1+1+1+1 x 4s @50% Classical: 1.) Hang Clean & Power...
by BlackFlagAthletics | Jun 9, 2015 | CrossFit WOD
Warm Up/ Activation/ Mobility: 1a.) 200m jog 1b.) Super Lunge + Russian March 1c.) Inchworm + Hurdles 1d.) “L” Raise Skill Development 12 min EMOM: – Kipping Floor Muscle Up x 5 – Perfect Hand Stand Hold 20 sec. – 1 Rope Climb or Towel...
