Warm-up:
2X30 seconds each of:
toes to bar, russian twists, knees to elbows and weighted sit-ups
60 sec plank
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Banded Super couch (2:00 each)
2. Banded Spiderman (2:00 each)
3. Wall Squat (4:00)
Workout:
Conjugate CrossFit Lower (week 5)
Box Squat w/ strong bands (ME exercise); 12,5,1,1,1,1,1
Deficit Deadlifts (off a 4inch weight stack); 5,5,5
Partner banded sleigh pull 3x 100'
Banded glutes/hamstring flossing (2:00 each)
