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CrossFit Now – CrossFit


WARM UP

Warm Up 1 (No Measure)

3 min AMRAP

6 Samson Stretch

6 Bird Dogs

6 Sit Ups

6 Superman

-then-

1 min Jump Rope

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

STRENGTH

Front Squat (8 E2MOM 3-2-2-1)

Front Squat (8 E2MOM 3-2-2-1)

Front Squat (8 E2MOM 3-2-2-1)

REST

4 min

WOD

12-9-6-9-12 F DBS DU (Time)

12-9-6-9-12

Front Squat

Dumbbell Snatch

Between each set do 30 Double Unders

12 FS, 12 DBS, 30 DU, 9 FS, 9 DBS, 30 DU etc..

End with 30 DU

Basics- Gob Squat and Singles

RX- 95/65, 50/35

RX+- 115/75

M1-65/45, 35/20 2:1

M2- 45/35, 20/10 1:1