Saturday - CrossFit


Oly/Shrum Warm up

Cossac Squat or Side to Side Lunge
Gecko Stretch
Runner Stretch
Glute Bridge x10
Single Leg Glute Bridge 5 per leg
Batman side to side
Standing Quad Stretch
PVC Pipe 10 Pass throughs
PVC Pipe External Rotation
PVC Wrist Mobility
Hamstring Sweep
Dynamic Hamstring Stretch

Metcon (AMRAP - Reps)

Team of 2

Alternating  Rounds
4 Overhead Squats 115/75
6 Pull ups
8 Burpees
rest 3 min

Amrap 8min
20 Thrusters 95/65
20 Box jumps 24/20

rest 2min
Amrap 5
Alternating Rounds
15 Wall Balls 20/14
30 Double unders

Dan Shrum