February 9, 2017

February 9, 2017

4 minute circuit of :

40 single unders

20 pass thrus

30 single unders

15 pass thrus

20 single unders

10 pass thrus

10 single unders

5 pass thrus

mobility :

partner smash or mobility roll out of choice. 

30 minute emom of :
calorie row - 8-12/6-10
db snatch/lunge x 6-12
strict/chest to bar pullup x 3-10
cal assault bike/ski x 5-15
no pushup burpee x 6-15
plank/hollow hold/handstand hold x 15-45 seconds

notes :
- flush day
- dumbbells have been announced to be used in the crossfit open. snatch and lunge are assumed to be possible movements. practice them today.

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.