Main – CrossFit
Warm-up
PVC Warm Up (No Measure)
Dyanamic Warm Up
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3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat
10 Scapula Push Ups
Weightlifting
Snatch (Skill Work – Light Weights)
7 Minutes on the Clock
Focus is 100% on Technique
Hip Drive going vertical
Weightlifting
Deadlift (3×2 @ 85%)
Metcon
Metcon (AMRAP – Reps)
“Death by Burpees”
Cool Down
Frog Stretch – 30 Sec on/30 Sec off
Scorpion Stretch