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CrossFit 2/14/2017

13
Feb

CrossFit 2/14/2017

Warm Up

Mobility – Hips

2 rounds – with a light kb or db
6 halos per side
8 goblet squats
10 boot strappers
12 single arm presses (6 per side)
20 sec crab bridges

then
kb quad smash and kb ankle ankle mobility

WOD

AMRAP – 12 min
8 hang power snatch
9 push presses
10 front squats
1 min rest

Health: 55/45
Athletic: 75/55
Performance: 115/75

Strength

A) Bent Over Row 5×[email protected]×0
B) High Hang Snatch 5×3
C) Deadlift 7×1