5.18.16 CrossFit Workout WOD Thornton Northglenn CO

By 05/17/2016 wod

Warm Up

500m Row/ 1 mile bike

3 Rounds

8 Scorpion twists

8 Tempo Pushups (3 Sec down, 3 sec pause in bottom)

8 Single Arm KB OHS (L)

8 Single Arm KB OHS (R)

 

Coach’s Led Warm-up (8)

Shoulder warm-up T’s, Y’s, Arm circles

PVC Snatch drills

 

Strength (20)

Snatch

 

Metcon

3 Rounds For Time-

21 Overhead Squats (155/105)

15 Toes-To-Bar

9 Ring Dips (18 Minute Cap)

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