*** WOD 28/03 ***
Warm-up
a. General warm-up
2 Sets for quality
25 plate hops
10 reverse lunges with OVH reach
10 Plate ground to OVH
30” forearm plank
25 Plate hops
10 Plate good morning
10 Push-ups
30” forearm plank
b. Thoracic flow 5:00
c. Hang power snatch warm-up
2 Sets with PVC
5 Hang snatch pull
5 Hang muscle snatch
5 Hang power snatch
MET-CON
AMRAP 12:00
25 Double unders / Single unders
7 Hang power snatch @45/30kg
25 Double unders / Single unders
14 KB swing @24/16kg
Equipment free / Home version
AMRAP 12:00
25 Jumping jack
7 Odd object snatch
25 Jumping jack
14 Odd object swing
Odd object snatch
Odd object swing
Categories: Crossfit