Monday - CrossFit

Origins of CrossFit

Oly/Shrum Warm up

Peter 15.1A

Peter 15.1A

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

**Coaches Note**
Chan Warm up can be also used

Power Snatch (3-3-3-3-3)

Metcon (AMRAP - Reps)

7min Amrap
7 Shoulder 2 Over Head 135/95
7 Box Overs 24/20
rest 3min
7min Amrap
7 Front Squats 135/95
7 Burpees

** Score is Total Reps

Dan Shrum