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CrossFit 2/16/2018

15
Feb

CrossFit 2/16/2018

Warm Up

Mobility – Hips

3 rounds:
8 squat jumps
2 inch worms
20 sec crab bridge
10 hollow rocks

then
3 sets of 5 with the empty bar:
Jefferson curl (rounded back deadlift)
bent over row
hang muscle clean
shoulder press
back squat

WOD

“The Ghost”

6 Rounds
1 Min Row
1 Min Burpees
1 Min Double Unders
Rest 1 min

3 scores.  Total reps for each movement added together over the six rounds.

Strength

A) Zots Press 3×5
B) Back Squat 6×2
C) Hang Power Snatch 7×1 – 3 sec pause at knee