CrossFit – Wed, Jun 26
Warm Up
Snatch Push Press + Overhead Squat + Snatch balance (3 Snatch Push Press + 2 Overhead Squats +1 Snatch Balance @60-63%
3 Snatch Push Press + 2 Overhead Squats +1 Snatch Balance @65-68%
3 Snatch Push Press + 2 Overhead Squats +1 Snatch Balance 70-73%
3 Snatch Push Press + 2 Overhead Squats +1 Snatch
3 Snatch Push Press + 2 Overhead Squats +1 Snatch Balance @65-68%
3 Snatch Push Press + 2 Overhead Squats +1 Snatch Balance 70-73%
3 Snatch Push Press + 2 Overhead Squats +1 Snatch
)
Snatch Push Press + Overhead Squat + Snatch balance
Metcon Warm Up
8 MIns Moving through
1:00 Row
:30 Handstand Hold or :15 Free Handstand Hold
-rest 30 seconds-
Workout Prep
1 Set at Pace
Row 200m
20′ Handstand Walk
Carl and Ellie (Time)
Row 400m
50 ft Handstand Walk
Row 600m
75 ft Handstand Walk
Row 800m
50 ft Handtand Walk
Time Cap 13 minutes
Gymnastics (Optional) (Checkmark)
3 Rounds of 40 secs of work/20 sec rest
Weighted Hanging Knee Raises (20/14 Med Ball)
-Side Plank Hold (20 secs per side)
Hold Med Ball with feet and try to minimize swinging
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Snatch)