CrossFit Asphodel Mobility and Warmup

Conditioning

5 rounds:

Bear Complex

1 Power Clean 

1 Front Squat 

1 Push Press

1 Back Squat 

x 7 sets = 1 Round

(Rest between sets as needed)

Rules

1.  No resting on the ground, even to re-grip. Resting on the ground = failed set.

2.  Failed sets count as one of your 5 rounds.

3.  Athletes can break up or combine the movements as long as the following criteria is met:  the clean must start on the ground and finish standing with full hip extension, squats go below parallel and push presses are finished locked out overhead.

4.  Push Jerks are acceptable.

5.  There is no time cap for a set, the athlete can rest anywhere except the ground.

6.  Athletes perform 7 sets to equal one round.  There are five rounds to complete.