Name Your Favorite Dinosaur

18
Jul

Name Your Favorite Dinosaur

CrossFit Tactical Strength – CrossFit

Warm-up

Lat/Rear Delt Warm Up (No Measure)

1 Rounds for completion

2 minutes banded pull aparts

2 Minutes Rear Delt Flys

2 Minutes ring rows

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

Mobility

Ankle/Calf Opener (No Measure)

Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.

Strength

3-position Clean (EMOM in 10 )

(floor, above knee, below knee)
High hang (hips)

Mid Hang (above knee)

Floor

Jerk

Metcon

Metcon (Weight)

EMOM x 10

Push sled 100’ heavy

Max squat clean thrusters

Alternate rounds with a partner
Score is for total weight moved so you decide your loading!

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