03/05/2019

5
Mar

03/05/2019

Rubicon CrossFit – CrossFit

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Warm-up

2 Rds, 10 of Each:

-Air Squats

-Ring Rows

-KB Swings

-H.R.Pushups

-Situps

-Lunges(20 total, both sides)

Mobility

2min Froggy Stretch

1min/side Banded Shoulder Distraction

Movement Review

Movement Review:

Overhead Squat: https://youtu.be/RD_vUnqwqqI

Power Snatch: https://youtu.be/tuOiNeTvLJs

PVC or Empty Bar, perform:

10 BTN Push Press

10 Overhead Squats

10 Hang Power Snatches

Take 10 minutes to build up to workout weight for this WOD.

Metcon

Metcon (Time)

For Time:

400m Run

20 Power Snatches (115/75)

400m Run

20 Overhead Squats (115/75)

400m Run
Time Cap 20 minutes. Bands are legal for today’s WOD, but athletes should be trying to do them as strict as possible. Pick a distance that can be ran the whole time without stopping. 500m Row or 1200m Air Bike if unable to run at all.

Core

2min Plank

200 Mountain Sliders