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CrossFit — September 30, 2019

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9.30.19

Warm-up
10 Glute Bridges
Broad Jumps →
Backward Broad Jumps ←
10 Alternating Lunges with Thoracic Rotation
10 Hang Snatch High Pulls
5 Squats with OH Reach (reach each way each rep)
10 Hang Power Snatches
10 Jump Squats
10 Thrusters
Death By Dumbbell Thrusters (AMRAP – Rounds and Reps)
Start @ 5 Reps and Increase by 1 Every Round
*Performance/Fitness 50/35#
*Health 35/25#
*Score is the number of reps in the last round you finished plus the number of reps into the unfinished round
Metcon (AMRAP – Reps)
4 x 1:30 Work, 1:30 Rest
21/15 Calorie Row
Max Hang Power Snatches 75/55#

*Performance 95/65#
*Health 45/35#
*Score is total Snatches

Warm-up
Lacrosse Ball Smash Delts + Traps
Foam Roll Lats, Back and Quads