Thursday - CrossFit

Mobility/Warm Up

 Nathan Snatching

Nathan Snatching

Banded Lat Distraction
10 Shoulder Pass Throughs

FLEXIBILITY:
15 Sit Up to Pikes
Hold Pike Stretch  2 minutes
Hold Right Side Split  2 minutes
Hold Left Side Split  2 minutes

Strenght
Weighted Pull-Ups (3-3-3-3-3)

X RM of weighted pull-ups (how much weight)
If unable to do pull ups,
Perform,
5x10 Ring Rows
5x3 Negative Pull ups

Metcon (Time)

100 Feet Walking Lunges
30 Sit ups
30 box jumps (24”/20”)
30 push ups
100 double-unders
30 Push ups
30 Box jumps (24”/20”)
30 Sit ups
100 feet RX+ HS walk - RX 200ft Bear Crawl

Extra work - Prowler Push (No Measure)

Push the Prowler taking turns, until the end of class.

Dan Shrum