CrossFit – Sun, May 21
Warm-Up
Warm-Up
3 ROUNDS
200m Run
10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings
10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111)
10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch
Strength – All
Hang Power Snatch (EMOM x 7 MINUTES
3 Hang Power Snatch*)
Workout – Performance
Metcon (Time)
3 ROUNDS FOR TIME*
600m Run
25 Pull-Ups
25 Hand Release Push-Ups
25 Hang Power Snatch (75/55)
*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups
(Score is Time)
KG BB: (35/25)
Workout – Fitness
Metcon (Time)
3 ROUNDS FOR TIME
600m Run
20 Ring Rows
20 Push-Ups
20 Hang Power Snatch (45/35)
(Score is Time)
KG BB: (20/15)
Optional Cool Down
Metcon
EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
*Start Light and build to Moderate.
(Score is Weight)