Crossfit

Friday – Retest Prep

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up

10 Pass Throughs
10 Around the Worlds
10 OHS

5 Snatch Pulls
5 High Pulls
5 Muscle Snatches
5 Hang Snatches

Weightlifting
Power Snatch (4 x 4)
2:00minute clock and increase weight each rep. Reps should be Touch and go, so hang on to the barbell.

Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats