Wednesday 04/10/2019

CrossFit On the Brazos – CrossFit

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Warm-up

2 Rounds:

– 20 x Jumping Jacks

– 10 x OH Passes

– 10 x Lunges

– 10 x Helicopters

– 10 x Good Mornings

– 10 x Golder Swings

– 10 x OH Squats

Specific Warm Up

10 Minutes

– 3 position squat snatch with PVC

– Squat snatch pratice

– Warm up into your metcon weight

Metcon

Metcon (Time)

Buy In:

– 75 x Ab Mats

Then 3 Rounds:

– 400m Run

– 10 x Squat Snatch (115/75)

Accessory Work

5 Sets:

– 10 x Floor Wipers @ any weight (L+R=1)

– 40 x DU’s / 120 x Singles