Greg’s Mom first CrossFit Open and she even qualified for the Masters Qualifier that year!

ZOOM LINKS:

5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118
Password: 493494

8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013
Password: 385206

9AM Class (Mon-Fri):  https://zoom.us/j/923345223
Meeting ID: 923 345 223
Password: 623115

4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656
Password: 028166

*INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live 

Warm up: 

3 Rounds 

10 Crab + Bear Rotations 

10 Deadlift jumps 

10 Squat Thoracic rotations https://www.youtube.com/watch?v=Q65ePUFLytQ 

10 Pronation and supination rotations 

10 Cat Cow

Then 

1 minute – Puppy Dog Stretch  

1 minute – Shoulder Extension

Metcon

For time:

30 Power Cleans or Drop Squats to Power

30 Ring Dips or Bench Dips

20 Power Cleans or Drop Squats to Power

20 Ring Dips or Bench Dips

10 Power Cleans or Drop Squats to Power

10 Ring Dips or Bench Dips

Accessory

Mobility 10 Minutes

CFG Running

4- Mile Run for Time