Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!
Warm Up
3 Rounds
Row :45/Rest :15
Jump Rope :45/Rest :15
Then
3 Rounds
Sprint length of gym, back pedal back
Mobility:
Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video
Performance & Sport
Overhead Squat – Heavy Triple (10:00)
Front Squat – Heavy Double (10:00)
Back Squat – Heavy Single (10:00)
Cash Out
5x :20 AD Sprint/:40 Rest