Warm-up: 3 in 3
Air Squats
Handstand holds (or planks)
Flutter Kick
MOB: Deep Dislocates
Review: Overhead Squat (OHS)
Strength: 15’ to Find 3RM Overhead Squat
WoD: 10’ AMRAP
3 OHS (95/65) a) 75/55 b) 65/45 c)
3 C2B a) Pull-ups b) Banded or ring rows
6 OHS
6 C2B
9 OHS
9 C2B
Keeping add 3 reps every “round”
Score = total reps
Coach’s Notes: https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Quads / Lats, Lax Shoulders