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CrossFit 2/21/2018

20
Feb

CrossFit 2/21/2018

Warm Up

Mobility – Hips

2 rounds
100′ suitcase carry each arm
100′ oh carry each arm
4L/4R single arm overhead squat or SA front rack squat
12 Russian swings
20 sec crab bridge

then
3 rounds
30s bottom of squat hold (elbows pushing knees out)
30s downward dog stretch
30s up ward dog

WOD

7 rounds for time of:

15 Kettlebell Swings
15 Power Cleans
15 Box Jumps

Health: 35/25 – 45/35 – 24/20 step
Athletic: 65/45 – 45/25 – 24/20
Performance: 95/65 – 55/35 – 24/20

This looks light, but it gets spicy in a hurry. Pick your weight properly.

Strength

A) Deadlift 7×1
B) Single Arm Half Kneeling DB Press 3×[email protected]
C) DB Squat Snatch 5×3