Warm-up
100 single skips 2 rounds 10 strict pull us 10push up into downward dog 30 second pigeon stretch each side 10 snatches 10 snatch grip behind the neck press S&S EMOM 16 minutes: Min 1:14/11cals Min 2 :6 devil press( single dumbell) Min 3 :35 double unders(50 singles) Min 4 :40 sec plank WOD 3 rounds 20 min cap 12 snatches 40/25 adv(50/35) 6 BMU/ burpee pull up (adv do ring muscle ups) 400m run
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AuthorCrossFit Pretoria Archives
April 2023
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