Thursday - CrossFit


Coach's Warm Up/Mobility

Strict Press (1 Rep Max)

Between every attempt:

Do a max set of Ring Rows.
If you have to elevate your feet to make it harder, please do so.

Try to accumulate at least 50.

Metcon (AMRAP - Rounds and Reps)

3 Squat Snatches 95/65
6 Burpees over Bar
9 Ring Dips

Again: Pacing.
Don't come hot out of the gate right away.  Focus on what you are doing, then ramp up the intensity.

Scale the Ring Dips using either the Matador, or a box with feet elevated.  You may also use a box with the rings, or a band with the rings.

Dan Shrum