Main - CrossFit Warm-up Dynamic Warm Up + Junk Yard - TopicsExpress

Main - CrossFit Warm-up Dynamic Warm Up + Junk Yard Dog + Burgener Warm Up Movement Prep: 2x Shoulder/Scapula Banded Work Skills 4x3 Jerk Balance 12 min to work on Split Jerk technique Jerk Balance Split Jerk WOD Metcon (AMRAP - Rounds and Reps) 10 min AMRAP - 16 Toes to Bar/Knee Ups/ Tuck Ups - 14 Ring Dips/Stationary Dips/P Dips - 12 Front Rack Lunges 95/65, 75/45, bodyweight Cool Down T-Spine Barbell + Barbell Shrugs 30-50 Reps + Banded Shoulder Mobility

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