Dynamic Warm Up – Mobility Prepare for..

Primer skill work :
Dumbell Snatch & Dumbell Split Jerk

A: WOD
16-12-10 reps, for time of:
Dumbbell Snatch Alternating, 50/35 lbs
Burpe

Rest 3 mins before part 2… 

16-12-10 reps, for time of:
Burpee
Dumbbell Split Jerk, 50/35 lbs
 

ROMWOD.
 LAX Ball under feet
Plantar Foot Release with Lacrosse Ball

Forward Fold
Most Common Errors in Forward Folds (and how to fix)

Barbell Smash
Knee Pain Week – Day 2 Barbell Smash -MoveU
Paradiso CrossFit – IR smash with barbell (internal rotation)

 

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