1 January 2017

Article: Scared of CrossFit?

Happy New Year!

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

Mobility
Lumbar Smash (ball / roller)
Glute S&F (ball / roller)
Plow Touches (3 x 5 breaths)

Metcon
3RFT:
500m Row
25 Sit-Up with Med Ball (20/14#)
25 Hip Extension with Med Ball (20/14#)
***Rx+ = GHD

Technique
4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS
add weight each round ... but keep it light / <50% 1RM Snatch

Gymnastics
Handstand Push-ups (Max Reps - unbroken)

or Handstand Push-Up Variations