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Wednesday, February 13, 2019

2019 February 12
by bk

 

Warmup
bike or row 2 minutes
2 sets of: yoga flow… downward dog, upward dog, childs pose
scorpion stretch
15 butterflies or banded pull aparts

PVC
passthroughs/dislocates
10 good morning
10 overhead squat
power snatch progression

2013 CrossFit Games Open WOD 13.1

AMRAP in 17 minutes:
40 burpees
30 snatch (75lb/45lb)
30 burpees
30 snatch (135lb/75lb)
20 burpees
30 snatch (165lb/100lb)
10 burpees
Snatch as many reps of (210lb/120lb) as possible in remaining time

-modify as needed

Compare to 1/30/17
Compare to 8/11/15
Compare to 1/20/14
Compare to 3/7/13

Core Development:
side plank rotation, 4 sets of 10 (each side)

Post total reps to comments

CrossFit Integrity, Charleston, SC

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