January 3, 2018

CrossFit:

Warm Up:
Partner Mobility
3rds
PA Snatch Warmup (3-4-5)
2/2 Knee Hug Lunge Step Vert Flex Ext
25 Double Unders / Practice

Strength: Squat Snatch
All Levels: Sets of 3
*Focus on receiving bar at bottom of squat*

WOD:
For Time
30 Snatch (95/65)
60 Situps
45/45 Walking Lunges
120 Double Unders (3:1)

BodyFit: 283

Warm Up:
Heat Your Meat
6min WAMRAP
10 Scap Progression
10 Elevated Pushups
10 Air Squats

WOD: “Barbara”
5rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min