Congrats to Coach Matt on completion of his CrossFit Level 2 Coaching certification in San Diego this past weekend.
WARM-UP:
30 Calorie Bike
2 Rounds of 10 Each partner wallball, Side Toss, Sit-ups
Dynamic Stretch
STRENGTH:
Clean Warm-up
3 Position Squat Clean (Top to Bottom)
(2)5
Build Weight over the course of the 5 sets.
WOD: MT. CRUMPET
For Time:
4 Rounds
15 Thrusters 95/65
15 T2B
15 Box Jumps 24/20
Floater – 30 Calorie Bike (Do one time during the WOD)
When this workout gets tough, think of Max pulling the Grinch’s Sleigh up Mt. Crumpet.
ICING:
Tabata Plank / Handstand Hold
KOT – Tib Raises 20 Reps