03/12/2018

21
Mar

03/12/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Weightlifting

Snatch Balance (10-15 min to build to today’s heavy 1RM )

Metcon

Metcon (AMRAP – Reps)

4 round Tabata:

Snatch balance @40-50% of today’s 1RM

Metcon (Time)

3 RFT (20 min cap):

10 S2OH (135/95)

20 Box jumps (~+2 inches higher than your usual)

25 pull ups