4 rounds
- 10 x Stability Ball Glut Bridge
- 10 x Stability Ball Knee Tucks
Then 6 rounds of the following complex
- 2 x High Hang Power Clean
- 2 x Hang Power Clean
- 2 x Power Clean (floor)
Increase weight per round.
Then the Crossfit New England WOD from March 23.
AMRAP in 15 minutes of
- 2 x Toes to Bar
- 2 x Single Dumbbell Squat Clean (total 1 per hand) @ 18kg
- 2 x Burpees
- 4 x Toes to Bar
- 4 x Single Dumbbell Squat Clean (total 2 per hand) @ 18kg
- 4 x Burpees
- 6 x Toes to Bar
- etc.
Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.
Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.