CrossFit WOD, March 2, 2021

Calorie Row, Air Squats, Push-ups

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
Then:

Burgener Warm-up
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Lands 2", 4", 6"
Snatch Drops

Weightlifting
MOD (15:00 CAP)
1 Shrug + 1 Hi-pull + 1 Snatch (Weight)
Okay to re-grip between exercises

Metcon
Calorie Row, Squats, Push-ups (AMRAP – Rounds and Reps)
12:00 AMRAP of:
21 Calorie Row
15 Air Squats
9 HR Push-ups
Rx+ =
30 Calories, Squat Cleans 75/55#, HSPU

PMOD
Mobility
Stretch, Foam Roll, Band Work,
Lacrosse Ball, etc.