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)
7:15 am
Team – Liz, Erica P., & Guichi 17:35
8:45am
Team – Ryan, Farrah, & Hilary 13:49