WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
PRE-HAB
X-Band Walk 3 x 10 ea side
Stay Tall. Lead with the heel. Don’t allow feet to come together.
BEGINNER WEIGHTLIFTING
High Hang Snatch
5 x 3
INTERMEDIATE WEIGHTLIFTING
3-Position Snatch
(Bottom to Top)
5 x 1 x 75% 1RM
WOD
3 rounds for time of:
32kg Kettlebell American Swing, 25 reps
Push Up, 25 reps
Pull Up, 25 reps
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KETTLEBELL CROSSFIT WOD
SKILL
Arm-Bar Stretch
WOD
21-15-9 reps for time of:
16kg Double Kettlebell Thruster
16kg Double Kettlebell Swing
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WOD
3 rounds for time of:
32kg Kettlebell American Swing, 25 reps
Push Up, 25 reps
Pull Up, 25 reps
As Rxd: 9:57