Can’t feel my arms.

20
Jan

Can’t feel my arms.

Announcements

There will only be one class at 10:00a.m. on January 21, 2019 for MLK Day. Come get your WOD on! Normal schedule will resume on Tuesday.

Centennial CrossFit – CrossFit

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)

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (65/45)

30 Toes to Bar

30 Thrusters (65/45)

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (75/55)

30 Toes to Bar

30 Thrusters (75/55)

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

Extra Credit

1 hang power snatch; 1 power snatch; 1 squat snatch; 2 OH squats (5-5-5-5-5)

1 hang power snatch; 1 power snatch; 1 squat snatch; 2 OH squats
5 rounds of the 5 movements