CrossFit – Mon, Mar 20

Warm-up

3 Sets
1:00 Cardio (moderate)
12 Hanging Scap Retraction, 6 Kip to Swing, 3 Strict Pull Up
6 Overhead Squat with Empty Bar
6 Power Snatch with Empty Bar
-Then-
Warm Up to Overhead Squat and Power Snatch weight.

1 set (at workout pace):
2 Overhead Squats (at workout weight)
2 Pull Ups
2 Power Snatch (at workout weight)
4 Wall Balls (at workout weight)

Metcon
Apples (Time)

3 rounds
8 Overhead Squats (135/95)
24 Pull Ups

-at 10 minutes-

3 rounds
8 Power Snatch (135/95)
24 Wall Balls (20/14)

Strength
Back Squat (2-4-6-8-10)

Ascending in both weight and reps

Gymnastics
Push/Pull wk2 (Checkmark)

12 minute EMOM
minute 1: 8 Seated Dumbbell Presses 50/35
minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the more difficult]*walk rings forward so body is at an angle to scale
minute 3: 5-8 Deficit Box HSPU [ 6in/3in] 

Post Workout Mobility

2 minute alternating wrist stretch

Menu