WED JULY 18, 2018 - CROSSFIT

Warm-up

10 Burpees
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
--
10 Burpees

Metcon

Metcon (Time)

"Big Bang"
50 Power Cleans (185/125)

Time Cap: 10:00

Metcon

Metcon (Time)

27-21-15-9:
Calorie Row
Push Jerks (135/95)
Chest to Bar Pull-Ups

Time Cap: 22:00

Skills

Metcon (Time)

200 Foot Handstand Walk
-OR-
10 Wall Walks

5:00 Time Cap

Cool Down/Mobility

Banded Shoulder Stretch (1:00 each arm)
Band High: 1. Facing rig, step back, palm up
2.Elbow through band, facing away from rig, step forward.
Band Low: 3. Facing away from the rig, step forward, palm up.

 

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