3.1.17 CROSSFIT WORKOUT WOD LOVELAND FORT COLLINS CO

By 02/28/2017 wod No Comments
weekfree

Warm up (10)

300 single unders

3 rounds

10 scap push up + push up

10 plate ground to over head (45/25)

10 cat cows

30 sec plank

than

3minute run or row

Skill/ Accessory

15 minute EMOM

Minute 1) 8-10 double KB Thrusters

Minute 2) 10 burpees to target   (24/20)

Minute 3) 12 Toes to Bar

 

Metcon (20cap)

For Time:

21-15-9-6

Hang snatches (95/65)

Overhead squats (95/65)

Box jumps (24/20)

 

Athletes note:

Push your self and try to do as many unbroken sets as possible.

 

End of class:

Cool down 3 minute bike or row

Stretch hips, foam roll back and quads, shoulders

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