Wednesday, July 30

Main – CrossFit

Time to recover from yesterday … Time to MOVE!

WARM-UP

(20:00)
Walk then Jog thru WOD

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

REVIEW: Monday’s Mobility
~ “Reverse Sleeper Stretch”

SKILL

(10 min)
5 min: Sq. Snatch Warm/Work Up, 60%

5 min: Squat Snatch
~ 8 sets x 3 reps @60%, 0:30 rests

WOD

(20 min)

Metcon (AMRAP – Rounds)

“Obstacle Course”
~ Speed Ladder
~ Cones
~ Outside & Back (tag next)
~ Tires
~ Jerk Box
~ Monkey Rings
~ Rock Hops

SCORE: Team/Session Average =
# Complete Rounds /# Athletes

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