CrossFit – Fri, May 3
Warm Up
Power Snatch (10 mInutes to Build to tough single)
Metcon Warm Up
2 Sets
1:00 Echo
5 Ab Mat Sit Ups
10 Scap Retractions
-then-
At Workout Pace
25′ Sled Pus
2 GHD’s to Parallel
2 Strict Toes to Bar
2 Toes to Ring
Final Frontier (Checkmark)
Time Cap 5 Mins Each Set
Primer:
Every 3:00 (4 Sets)
100 ft Sled Push (empty)
15 GHD’s (Parallel)
*jog with sled don’t sprint
-rest 2:00-
4 Sets:
100 ft Sled Drag (235/190)*
10 Strict Toes to Bar
100 ft Sled Drag
15 Toes to Ring
-rest 2:00 Between Sets
*Sled Drag is walking backwards-Lighten load as needed
Kettlebell Work (Optional) (Checkmark)
4 Sets:
8 Single Arm KB Waiter holds box step ups (24/20) Moderate Weight
(Left Leg)
8 Single Arm KB Waiter holds box step ups (24/20) Moderate Weight
(Right Leg)
16 Hip Extensions
-rest as needed b/t sets
Hip Halo Activation
Barbell Prep-Snatch