July 13, 2017

CrossFit

Warmup:
PA Clean Warmup x 2
30(60) Double Unders x 2
PVC Positions
3 position Hang Clean x 3 (Build)

Strength:
Hang Clean
Level 1: Technique
Level 2: Heavy 2
1 every :30 s for 5 min

WOD:
“Dirrty”
60-40-20
DB Snatch (50/35)
DU (3:1 s)

BodyFit 120

Warm Up:
Heat Yo Meat
*Focus on shoulders and hips*

1 Mile run
90 Squats
80 DU
70 Pushups
60 Situps
50 Wallballs
40 Walking Lunges
30 Box Jumps
20 Burpees
1k Row / 50 Cal