Pre-workout:
On a 12:00 running clock:
Squat therapy
- Layer in a new point of performance every 2:00.
- Ask athletes to perform reps on your cue.

- RX -
AMRAP 10:
Wall-ball shots (14/20 lb)(9/10 ft)

- Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
- Use two DBs (35/50 lb).

- INTERMEDIATE -
AMRAP 10:
Wall-ball shots (14/20 lb)(9/10 ft)

- Perform a DB 100 ft farmers carry after every 20 reps.
- Use two DBs (25/35 lb).

- BEGINNER -
AMRAP 10:
Wall-ball shots (10/14 lb)(8/9 ft)

- Perform a DB 50 ft farmers carry after every 20 reps.
- Use two DBs (10/15 lb).

CrossFit warm-up | 12:00

Movement // Focus
2-3 rounds x 10 reps or :30 of:
Samson stretch // "Drive the knee forward and squeeze the belly tight."
Overhead squats // "Press up and keep the arms straight."
Sit-ups // "Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up."
Hip extensions or Good mornings // "Arch the chest up and squeeze the abs."
Pull-ups // "Pull the bar down to the floor until the chin is above the bar."
Dips // "Shoulders below the elbow at the bottom of the dip."

1 set:
1:00 quad foam roll
1:00 thoracic foam roll
1:00 glute foam roll