6/20/17

Warm-up

5 min easy airdyne or row then
3 rounds of
10 pvc pass throughs
10 pvc overhead squats

Metcon (No Measure)

rowing conditioning

90 second easy row
30 second rest
60 second moderate row
60 second rest
30 second max sprint
90 second rest

repeat 3 for 3 rounds

Metcon (No Measure)

Kb windmill - 3x6 ; 2 min rest

Snatch Balance from rack - 5-4-3-2-1 ; 2 min rests building up weight each set.

15 min to establish hap snatch balance from the rack.

Published on by crossfit reflexion.