CrossFit – Fri, Oct 3
Warm up – Friday (AMRAP – Reps)
2 sets:
10 Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
5 PVC Snatch Push Press
5 PVC Drop Snatch
5 PVC Snatch Sots Press
Snatch Balance (Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
Focus: Clean and precise movement under fatigue)
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
Focus: Clean and precise movement under fatigue)
Metcon – Friday (Time)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run
Time cap:13mins
RX+
28-24-20-16-12
Toes to Bar
7-6-5-4-3
50ft Shuttle Run