Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.
4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:  shoulder warm up
Perform 5 reps each side-  https://www.instagram.com/p/B58iPFdBw9t/
Focus on not shifting your torso and maintaining the other checkpoints we teach (neutral spine, ribs stacking over hips but not thrusting, neutral neck, core engaged, feet active, knees neutral). ⁣



Skill: Turkish Get Ups
4-3-2-1 each side building load and moving slowly through each position

WOD
7 RFT
shuttle sprints 25 feet x 6
front squats x 7    155/105     105/75    75/55    RX+  185/135
*no racks, must come from the floor