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CrossFit 3/20/2018

19
Mar

CrossFit 3/20/2018

Warm Up

Mobility – Ankles

3 rounds:
8 ring rows
8 push ups
8 goblet squats
20 sec crab bridges
2 inch worms

then 3 sets of 5 with an empty bar:
straight leg deadlifts
hang power snatch
rack press behind the neck
overhead squat

WOD

For Time – 30 Min Cap
1 Mile Bike
30 Overhead Squats
1 Mile Bike
30 Power Snatches
1 Mile Bike
30 Box Jumps
1 Mile Bike
30 Russian Kettlebell Swings

Health: 45/35 – 35/25
Athletic: 75/55 – 55/35
Performance: 95/65 – 70/55

Sub 750M Row for 1 mile bike for equipment purposes.

Muscle Up Work

Ring Swings – 3×8

Foot Elevated Ring Row – 3×[email protected]

Ring Dips – 3×[email protected]