Sunday Sept. 14th

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Warm Up

Official CrossFit Warm-Up (3rds of 5-7 reps) 

  • Samson stretch (30 secs each leg)
  • Overhead Squat
  • Sit-Ups
  • Back Extension
  • Pull-ups
  • Dips

Skills

Review

  • Overhead Squat
  • Snatch Balance

  New Skills

  • Snatch Progression
  • Burgener warm-up

Team WOD  (Teams of 2 or teams of 3) 

  • 100/150 Double Unders or Fast Singles
  • 40/60 Med-Ball Sit-ups (partner)
  • 40/60  Med-Ball Cleans
  • 40/60 Med Ball Squat & chest pass
  • 100/150 Double Unders or Fast Singles

A/P

Bench Press (5x5x5)

 

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