Monday
Main – CrossFit
Warm-up #1 (No Measure)
4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then
4 Rounds
: 15 Plank
: 15 Plank L
: 15 Plank R
: 15 Superman
Metcon (Time)
10 Rounds
1 Snatch
5- Pull-ups
10- Push-ups
15- Air squat
Snatch (10 x 1)
Score snatch weight from workout here
L-2 Extra credit
Overhead Squat
2-2-2-2-2
New set every 2:00
L-2 Extra credit
Split Jerk
1-1-1-1-1-1-1
New set every 2:00