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CrossFit Double Barrel – CrossFit

Warm-up

Rock – Paper- scissor with Air Squats

or

Kb Conga Line

Breathing Drills

90/90 Breathing with IR and hip lift x 7

Banded Shoulder series

Partner Front Rack Stretch

Strength

Single Leg Deadlift (8 min to find a challanding set of 3(each side))

use a barbell or dumbbells

Then

Front Squat (5 x 3 Front BOX squat @75-85%)

Weighted Pull-ups (5 x 5 weighted strict pull up -or progression)

Metcon

100 Burpees for Time (Time)

For Time:

100 Burpees
RX+ = 150 burpees

Cash Out

20 suitcase lunge steps, 20 cal row, 3 rounds

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