CrossFit – Mon, Dec 9
Warm-up
Warm-up
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
3 Rds
30-second Row
2 Snatch Grip Push Press (empty bar)
3 Ovehead Squats (empty bar)
5 Ring Rows
SWOD
Overhead Squat (Weight)
WOD
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
8 Strict Pull Ups
8 Overhead Squats (95/65)
12/10 Calorie Row
*Target – 4+ rds
WOD
Every 2:00 x 5 sets
2 Overhead Squats
* Bar can be taken from the rack. You can build through sets or remain the same.