6/10/19

CrossFit Mecklenburg – CrossFit

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Warm-up

Slamball Warm-Up (No Measure)

500m Row/ 400m Run

2x

20 Slam Balls

Down and Back Seal Gliders

5 ring dips

20 walking lunges with Plate Overhead (45/25)

Shoulder/Hip Mobility (No Measure)

Roll lats for Shoulder Mobility 2-3 mins on both sides

Banded Hip Mobility 2-3mins on both sides

Weightlifting

Snatch (7 sets x 3 reps @ 65%)

3 second pause in bottom of squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

400m run

12 thrusters (95/65)

12 bar facing burpees

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