Contact us now to set up an appointment for 2 Day On-ramp Course followed up by CrossFit Beginners Program
:startwod:
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
“Randy”
75 Power Snatches 75M/45W
rest 10 minutes then:
3 Rounds for time of:
10 Left Arm KB Swings 53M/35W
10 Right Arm KB Swings 53M/35W
10 Left Arm KB Presses 53M/35W
10 Right Arm KB Presses 53M/35W
50 Ab Mat Sit Ups
Cool Down
Mobility and Band Stretching
Olympic Weightlifting Class 630Pm ONLY!!!!!
Snatch Work 30 Minutes
then:
Assistance Movements
Overhead Squats 3 x 5-8 reps
Snatch Drops 3 x 5-8 reps
Good Mornings 3 x 5-8 reps
:endwod:
