Tuesday 18 July - WOD and Scores - LN CrossFit Lincoln UK

Tuesday 18 July 
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Dynamic warm up and mobility:
20 minutes

15 empty bar push press
Then, 2 front rack mobs of your choice
- Global roll out with foam roller
- peanut roll out
- lacrosse ball in anterior shoulder
- tricep smash
15 empty bar push press retest

15 empty bar front squat
Then, 2 squat mobs of your choice
- ankle stretch with plate/voodoo
- couch stretch
- lizard stretch
- pigeon stretch
15 empty bar front squat retest

15 empty bar thrusters, then start building towards work sets



Thruster 5-5-3-3-3-1-1-1-1 reps

Working towards a 1RM thruster.
Score is total number of kgs, so record each set/lift as either a hit or a miss.

Increase weight each round until completed, or failure. If you fail twice, you may strip weight down and complete the reps.

Racks may be used.