Whitebelt CrossFit – CrossFit
Warm-up
A: Overhead Squat (6X2 @ 80-85%)
Sets begin every 2:00
B: Metcon (Time)
3 Rounds
3 RMU
9 WB (20/14)
Rest 2 minutes
3 Rounds
3 RMU
9 WB
*Scales for RMU
-3 Low ring transitions (with dip)
-3 Toe assisted low RMU (with dip)
-3 Jumping RMU
-3 Burpee Pullups
*Score is TOTAL time INCLUDING rest
Mobility
Partner internal rotation/extension mob
https://youtu.be/U4d7fsz3g7s?t=70
