CrossFit Peachtree – CrossFit

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

Snatch High Pull + Hang Power Snatch + Snatch Balance (Every 90sec for 10sets )

*Light to Moderate weight

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

WODs