Wednesday

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Stay Strong CrossFit – CrossFit

Warm-up

Stay Strong Flow Series (No Measure)

A) 4 Minute Dynamic Foam Roll

– T Spine Smash

– Arch Holds

– R/L Lat/Armpit/Tricep Smash

– R/L Glutes

– R/L IT Band/Quad/VMO

– R/L Adductors

– R/L Calf/Shin

Row 1000 Meters

B)10 Wrist circles/direction

C) Arm Circles 10/side/direction

D) Arm Swings 20

E) Trunk Rotations 20

F) Hip Distractions Circles 10/side

G) Lunging Thoracis Rotatations 10/side

H) Kossacks 10/side

I) Blocking Hip Rotations 10/side

J) Crab Style Shoulder Circles 10

K) Squat Shifting 20sec

*Now, for 2 minutes, target a specific area that you noticed needs a little more work

Weightlifting

2-Position Snatch (1 x 1)

Hang Squat Snatch + Squat Snatch
15 Minutes to Build to a Heavy Single

WOD

Rx: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Dead Lift

8 Toes 2 Bar

8 Burpees

L1(115/185, Knees 2 Elbows)

Rx(155/225)

RX+: Metcon (AMRAP – Reps)

15 Min Time Cap:

10 Dead Lift (155/225)

5 MU

10 Dead Lift (175/255)

5 MU

10 Dead Lift (195/285)

5 MU

10 Dead Lift (215/315)

5 MU

10 Dead Lift (235/345)

5 MU

10 Dead Lift (255/375)

5 MU