03/06/2018

21
Mar

03/06/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Metcon

Metcon (AMRAP – Reps)

8 round tabata:

Muscle snatch (no heavier than 45#)

Hollow hold

Wall sit

Metcon (AMRAP – Reps)

4.5 min AMRAP:

1 Muscle up (bar or rings)

1 Power snatch (95/65)

1 wall balls (20/14)

Increase each round by 1 rep

Rest 1.5 minutes,

Repeat twice for a total of three 4.5 minute AMRAPs (begin from 1 rep each movement on the second/third time through)