Warm Up: 2x Hip Mobility Drill, 2min Wall Squat Hip Opener, 1 min each Couch stretch
2min La’x ball T-spine, 10 Wall Squats, 20 Pop & Drop Drill
2x PVC, PVC snatch drills
1) Snatch: 3×3@ 75%, 3×2@80%
(no touch and go reps, reset after each rep)
3 Dead Lift (275/ 185)
3 Hand stand push ups
Beginner (less than 2 months in crossfit)
1) Hang Snatch: 6×2 (attempt to add weight each round)
3 Dead lift
6 Hand release push ups
* There will not be a 6:15 class on Tuesday.
* There will also be no morning classes on Wednesday
* Keep spreading the word, next Tuesday starts our Free On Ramp for new members. Anyone interested needs to email me or message via the website.