March 1, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday.

CrossFit: 

Warm Up:
Ankle Circuit
Overhead/Wrist Mobility
3-4-5 PA Snatch Warmup
10/10 Russian Twists
20 Double Unders /Practice

Strength:
Snatch
All Levels: 10min to build to a challenging 3 reps

WOD:
“Throwback”
5rds
3 T&G Snatch (AHAP)
5/5 Rotational Ball Slam
20 Double Unders (2:1)
Rest :60

BodyFit: 200

Warm Up:
Get Your Chili Warm

Skill Work: 15min
Turkish Getup

WOD:
For Time
200 Air Squats
200 Situps
200 Lateral Hops
*Every 4min 200m row*
**Movements can be broken up however you like**