CrossFit 090419

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

200m Run or Row

10 HR Push Ups

20s Single Leg Glute Bridge

10 Banded Sampson Lunges ea. Leg

6 BTN Split Stance Press

Weightlifting

In 16 Minutes Complete 3 sets of 2 Split Jerk @ 85%+ of 1 RM Jerk.

Split Jerk (3 x 2 @ 85%+ )

WOD

Metcon (Time)

4 RD’s:

20 Alternating Hang DB Snatch (50/35#)

40′ DB/KB Goblet Walking Lunge (50/35#)

20 Sit Ups

40′ DB/KB Goblet Walking Lunges

L1: 35/20#

Rx: As Written

Rx+: DB/KB OH Walking Lunge (Switch hands every 40′)