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Warmup: 12 minutes of
1 Turkish get-up
8 Frog Hops
2 Floor Presses
7 Calorie Row
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Strength: Snatch Grip Deadlift 6x3
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WOD: 5 Rounds for Time
5 Deadlifts 275/155#
10 Burpees
Warmup: 12 minutes of
2 minutes squat therapy
20 banded pull aparts
4 Plank to Prayer
10 ring rows
2 forward rolls
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Buy-in: 3x 10 Banded High Pulls + 10 banded Deadlifts
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10 Rounds for time:
5 HSPU's
5 Ring Dips
5 Pullups
5 Box Jumps 30/24"
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Endurance: meet at YMCA Pool @ 6 am
1 mile TT
We start them early at Elm Ctiy CrossFit ~ Go Noah!
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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Strength: Snatch 6x2
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WOD: "Annie-bele"
6 Snatches 135/95#
50 Double Unders
50 Ab Mat situps
6 Snatches 135/95#
40 Double Unders
40 Ab Mat situps
6 Snatches 135/95#
30 Double Unders
30 Ab Mat Situps
6 Snatches 135/95#
20 Double Unders
20 Ab Mat situps
6 Snatches 135/95#
10 Double Unders
10 Ab Mat situps
