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Wednesday, October 30th Crossfit Workout of the Day

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Struggling with toes to bar? Also have lower back pain and tightness? The lack of flexibility in your hamstrings could be a contributing factor. Here’s a great 15-minute hamstring flexibility routine that will help loosen those hamstrings and make toes to bar, deadlifts, and cleans that much easier to execute.

Warm Up

6 minutes:
Walking lunge w/ pass thru
Inchworm w/ push up
Walking spiderman stretch
Quadruped crawl
Walking Samson stretch


Bear complex

5 sets for max load.

Bear complex = 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + shoulder to overhead behind neck


15 minute AMRAP
3 bear complex @ 60% of heavy set
6 toes to bar
6 push ups
9 hang power cleans @ 60% of heavy set