Get your breathing up a little bit and use the speed o!f the movements to wake up the hips. !
EMOM x 12mins!
1st – 5 Seated Box Jumps (increase height each round)!
2nd – 8 2-arm KB Hang Cleans (moderate weight)! 3!rd – Row 30sec @ moderate effort!

A) Segmented Clean Deadlift: 3131; 5,5,4,4,3; rest 2!-3mins between sets!

B.C) 5 Sets with Increasing Effort Per Set: !
12 Russian KBS!
rest 15sec!
30sec Hollow Hold!
rest 15sec!
8 Tall Box Jump (step down)!
rest 15sec!
Row 60sec (must increase the effort of each row)!
rest 90sec
Source: Workout Of The Day

Join the Fitness Community at CrossFit FSI here in Scottsdale!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
For More Information Contact:
Carson Kemp
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