CrossFit – Mon, Feb 20

CrossFit Indian Trail – CrossFit

Warm Up

3 way banded stretch

spiderman and reach

bird feeders

squat hold and flossing

calf stretch

deadbugs

2 rounds

20-30 sec row

20-30 singles

10 doubles (2nd round 20 doubles)

Shrek (Time)

5 rounds
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)
Time cap 12 minutes

*1:44/500m for men and 1:58/500m pace for women

Rx+ as written
Rx row at own pace and DU’s and Singles do not have to be unbroken

Power Snatch (3-2-1-1-1)

3 Power Snatch @ 5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

*These will be all touch and go! No dropping the barbell.