Posted by IN

American Girl

6 July 2016


Wentzville – CrossFit

Warm-up

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Weightlifting

Snatch Pull (3×3 100%)

Snatch Pull should be 100% of your Snatch

Hang Snatch (5×1 75-80%)

Metcon

Metcon (Time)

4 Rounds:

600 Meter Run

1 Rope Climb

20 Walking Lunges with Plate 45/25