Wednesday September 6, 2017 - CrossFit Continuity

Wednesday September 6, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10 overhead squats w/PVC pipe or band + 6/side hanging hip touches]

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A. 1 snatch balance + 1 overhead squat, 1-1-1-1-1, begin a set every 2:00

B. Dumbbell renegade rows, 3x max in :30 moderate, :60 rest

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AMRAP in 9:00

20 row calories

10 toes to bar

5 squat snatches, do not exceed 95/135

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2 rounds not for time:

:30 weighted hollow hold

:60 easy row or bike

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