23 September 2016

Article (Video): Improve Your Ankle Mobility - Free Your Calcaneous

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

then,
Alternating Tabata:
Ring Support
Kip Swing / TTB / K2E / Hang

Mobility
High-Glute & Lumbar Smash (ball)
PVC Pass-Throughs
Couch Stretch

Metcon
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

CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

***
75/45
85/55
95/65
105/75
***

Warm-Down
Alternating Tabata:
Handstand Hold
Lunges

then,
Tabata on Bike (~80% effort)