Pre WOD:
Plyo Prep for CF Total:
2 sets*3 Banded Broad Jump
https://youtu.be/N7-O499V4ik
2 sets*3 Banded High Jumps
https://youtu.be/81HOAX1JP0o
WOD:
CrossFit Total:
45 min to build to:
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
Post WOD:
Hang Challenge 4/4
Level 1: 2 min Passive Hang for time (feet assisted if needed)
Level 2: 4 min Passive Hang for time
Level 3: 6 min Passive Hang for time
* Collect the minutes of Passive Hang in as short time as possible, You can do as many sets as needed to reach 5 min
– Goal is to beat your time from last week
