Wednesday September 13, 2017 - CrossFit Continuity

Wednesday September 13, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10 overhead squats w/PVC pipe or band + :20-:30 passive hang]

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A. Squat snatch, 10x1 light/moderate focusing on solid technique, begin a rep every :60

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For 16:00

1st: :30 row/bike @high effort

2nd: 12 alternating 1-arm dumbbell overhead lunges, tough, switch arms as needed

3rd: 100m run

4th: 3-5 muscle ups or 6-10 pull ups

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3 rounds not for time:

Incline dumbbell row, 3x8 @21x1

:30 weighted hollow hold

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