CrossFit Workout

  • WOD

    For Time Complete 10-1 Reps of:
    KB Swing 24kg/16kg
    Burpees

    Straight Into…

    10-1 Reps of:
    DB Hang Split Snatch 22.5kg/15kg
    *2 Wall Walks after Each Set

  • Scaling:

    KB Swing - Russian - Reduce Load
    Burpee - Kickback
    DB Hang Snatch Reverse Lunge - Reduce Load - Beginners DB Hang Snatch
    Wall Walk - Reduce Range - 20 Shoulder Taps/side

  • Warm Up:

    Samson - Hammie x 3/side

    Arm Circles x 10
    Torso Rotations x 10
    DB Deadlift x 5/side
    DB Hang Power Clean x 5/side
    DB Push Press x 5/side
    DB OH Reverse Lunge x 5/side
    DB Hang Split Snatch x 5/side
    2 Wall Walks

GPP Workout

  • GPP:

    Romanian Deadlift
    8-8-8

  • GPP:

    GHD Hip Extension
    12-12-12
    *Add Weight If Possible

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