Sunday Funday

Aug 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Run 400m

Bike 10 Cals

10 Inchworms

10 Cossack Squats

10 High Five Squats

15 PVC Passes

15 PVC OHS

15 GHD Hip Ext.

3 Sided Plank (:30 per side)

Review Snatch Pull (45/35)

Review Snatch(45/35)

Snatch (12 Rounds: 10 Calorie Bike 1 Snatch m @ 70% )

12 Rounds:

10 Calorie Bike

1 Snatch @ 70%

*If you miss the Snatch, you must run 200m before starting the next round.

The emphasis is technique, not load! Take 10 minutes to drill the Snatch as you build in weight before starting the metcon.

Mobility

1:00 Per:

Foam Roll Quads

Couch Stretch

Pigeon Stretch

Foam Roller Pec Stretch (2.5lbs)