Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Anchored T-Spine, Rib Mobilization, Single Leg Flexion
Strength & Skill
3 Part Snatch Complex ([6.3.1] 3-3-2-2-1-1)
1.) Snatch Pull
2.) Power Snatch
3.) Overhead Squat
Metcon
Metcon (5 Rounds for time)
16Feb2015
Complete As Much As Possible in 16 Minutes of:
50 x Double Unders
50 x Sit-Ups
500 Row
40 x Double Unders
40 x Sit-Ups
500 Row
30 x Double Unders
30 x Sit-Ups
500 Row
20 x Double Unders
20 x Sit-Ups
500 Row
10 x Double Unders
10 x Sit-Ups
500 Row
**Write the time you complete each segment for scoring.
**30 x Sumo Deadlift High Pull can be substituted for rowing. (75# / 55#).