Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Through Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 12 Toes to Bar

MIN 3 – 12 Hand Release Push-Ups

* Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

Written by adminxd on January 29, 2020. Posted in Uncategorized

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