CrossFit

18
Mar

CrossFit

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon (Time)

Conditioning:

2 Rounds

21 cal row

Rest 30 sec

15 cal row

30 sec

9 cal row

Rest 2 min between rounds

Metcon (Time)

30 Power snatches

30 bar facing burpess

30 Overhead Squats

30 Bar facing Burpess

30 Power snatches

95/65

Extra Credit

Rope Climb

Practice foot grip

Practice pulls

Practice grip and re-grip off box