CrossFit Peachtree – CrossFit

Warm-up

*Spiderman https://youtu.be/JBHzXF-mVjY

*Shoulder Stretches

https://youtu.be/eveYJP1indI

*Leg Swings x 10

-Front to Back + Side to Side

*Banded Good Mornings/Toe Touches x 10

*Hamstring Walk Outs x 10

https://www.instagram.com/p/B9NJ0WmnpfY/?igshid=thm5hefv16h0

*Arm Circles x 10 each

*Band Pull Aparts/Reverse Flys x 20

Weightlifting

Snatch Warm Up (No Measure)

Foam Roll 10-15 passes – lats, arm pit, upper back, quads, butt, calf

10 PVC Pass throu’s, atw

-then-

1 Round w/ PVC

1 Round w Empty Barbell

5 Jump Shrug

5 High Pull

5 Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Behind the Neck Snatch Grip Push Presses

3-Position Snatch (Every 90sec for 7sets )

– Squat Snatch from 3 different positions without dropping the bar
*Bottom Up: Floor/Knee/Hip

*Start around 50% of 1RM and work up with good form…or until you run out of weights

Home WOD

Metcon (Time)

3 Rounds

22 Deadlifts (Bar/KB/DB/Band)

22 Bar-Facing Burpees

22 Alternating Single Leg V-Ups

22 Tuck Jumps

WODs