MON JULY 23, 2018 - CROSSFIT

Warm-up

2 Rounds
200 M Run
10 Y-T-W's
5 Cubans
--
3 Rounds
5 Snatch Deadlifts
5 Good Mornings
5 Back Squats With Elbows Forward
5 Behind the Neck Push Press
10 Arch to Hollows

Metcon

Van Damme (Time)

30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

Accessory Work

Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off

Cool Down/Mobility

1:00 Lying Front Rack Stretch
1:00 Childs Pose
1:00 Lat Stretch on the Rig
1:00 Quad Stretch (each leg)

 

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