Friday 6/16

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Stay Strong CrossFit – CrossFit

Warm-up

Pre-Class Smash:

Gut Smash

T-Spine Smash

Hamstring Smash

750m Row

3 Rounds

10 PVC Passthroughs

10 Hanging Active Scaps (Push and Pull)

10 Kipping Swings

10 Kossack Squats

5 OHS (3sec Tempo/1sec Pause)

20sec Banded Hamstring Stretch

Weightlifting

Overhead Squat (3×6 @ 65%)

Metcon

Metcon (AMRAP – Reps)

The Granite Games

Online Qualifier 17.2 Part 1

Beginning on a 4-minute clock:

2 Rounds

12 overhead squats (95/65lbs)

12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

10 overhead squats (135/95lbs)

12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

8 overhead squats (165/115lbs)

12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

6 overhead squats (185/125lbs)

12 toes to bar

Stop at 16 min
L1

(75/55lbs)

(95/65lbs)

(105/75lbs)

(115/80lbs)

(Knees to Chest)