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CrossFit Now – CrossFit


WARM UP

Warm Up 25 (No Measure)

200m Run

-Then-

4 min AMRAP

With PVC

10 Back Squats

10 Dislocators

10 Front Squats

10 Rotators

10 Overhead Squats

MOBILITY

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

Reach, Roll, Lift x 5 each side (No Measure)

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

STRENGTH

Power Snatch (10 E2MOM x5)

Power Snatch (10 E2MOM x4)

Power Snatch (10 E2MOM x3)

Power Snatch (10 E2MOM x2)

Power Snatch (10 E2MOM x1)

REST

4 min

WOD

15 AMRAP SS HSPU (AMRAP – Rounds and Reps)

15 AMRAP

Squat Snatch

Handstand Push Ups

RX- 115/75

RX+- 135/95

M1- 75/60, toes on box

M2 – 60/45, knees on box