Thursday - CrossFit

Mobility/Warm Up

Nathan Snatching

Nathan Snatching

Banded Lat Distraction
10 Shoulder Pass Throughs

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

Weighted Pull-Ups (3-3-3-3-3)

X RM of weighted pull-ups (how much weight)
If unable to do pull ups,
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