3.6.19

5
Mar

3.6.19

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon

Metcon (Time)

For Time:

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (75/55)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (75/55)

12 – 9 – 6

Lateral Barbell Burpees

Thrusters (75/55)

Extra Credit

Practice wall walks (3 sets of 5)

“Tommy Taps (3 sets of 10)