CrossFit Baseline for time: A, Warmup Mobilise B. CrossFit Baseline for time: 500m Row 40 x Air Squats 30 x Situps 20 x Pressups 10 x...

Warmup Mobility Squat Therapy/Shoulder mobilisation Tekkers Squat Clean 10 EMOM (every minute on the minute) at Odd minute - 3 x Cleans...

Warmup Mobility 30/20/15/10 Secs of: Situps/Pressups/Squats/Burpees Strength 1)Incline Bench Press 5-5-5-5 2) Practise L-Sits establish...

Tekkers Ring Dips Strength Weight Vest Ring Dips 5-5-5 then 3-3-3 WOD - AMRAP (as far up the ladder as possible) 2,4,6,8 30/50kg Power...

Warmup Mobility Squat Therapy/Active Stretching Strength OverHead Squat 5-5-5-5 WOD For time: 25 x OH Squat 20/30kg 10 x Burpees 10 x...

Warmup Mobility Squat therapy/Active Stretching then: Establish a max Calorie ROW in a 1 min (use as a benchmark for WOD) WOD "Fight Gone...

Warmup/Mobilise Lats/hips/ankles WOD "FranPee" for Time 40/25 kg 21,15,9 Thrusters Burpees Mobility Prone mobility for lower back using...

Strength Bear Complex Drills 3-3-3-3-3 Bear Complex WOD For Time: (Scaling Handstand Walking for Wall Walks) 3 x Bear Complex 10m Walk on...

Warmup Mobility 5 x wall walks 20 x pass backs 25 x Air Squats Tekkers Power Snatch progression WOD AMRAP 18 mins 4 x power snatches...

Warmup/Mobilise Coach skills WOD For Time 800m Run/Row 10 x Thrusters 40/30kg 20 x Pullups 30 Toes to Bar 40 x Walking Lunges 50 x...