SAT APRIL 6, 2019 - CROSSFIT

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Last day of Deload Week.
“Rome was not built in a day.” - John Heywood

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
10 Burpees
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

"Rope a Dope"
Teams of 2:
AMRAP 30:
50/40 Calorie Row
40 Power Snatches (95/65)
300 Double-Unders
30 Toe to Bar

Cool Down/Mobility

400 Meter Cool Down Jog
1:00 Straddle Stretch (Right, Left, and Center)
1:00 Quad Stretch (each)
1:00 Lying Front Rack Stretch
1:00 Lat Stretch on Rig

 

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