Friday - CrossFit


Coach's Warm Up/Mobility

Metcon (No Measure)

3 Rounds:
200m Run
50' Inchworm

Romanian Deadlifts (5x8 @ 30%)

Deadlifts starting at the hip and finishing at the mid shin.

Metcon (Time)

3 Rounds:
30 Wall Balls 20/14
30 Squat Snatch 75/55

For time.

20 min cap.

This is a workout from the 2009 CrossFit Games.

Break it up into sets right away, especially the snatches.

Scale to preserve intensity.

Post-Class Accessory

Accumulate 2 min of L-Sit
3x10 Ab Roll Out

Dan Shrum