CROSSFIT 07/02/2020

0. Warmup

A. Strength (20:00 – 40:00)
Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

B. Conditioning (40:00 – 60:00)

For total rounds:

Row 1k
Then until 7:00 Max Rounds of:
40 meter Crossbody Carry

Rest 2:00

Row 1k
Then until 16:00 of Max Rounds of:
15 Wall balls (for unbroken reps)
15 Hang Power Snatch -(for unbroken reps)
*Score = total rounds
– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

C) Extra Credit (AFTER CLASS)
– Worlds Greatest Stretch x 60s per pose

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