Warm Up: 400m Run “then” 2rds of: 10-3sec Superman holds, 30sec Handstand hold, 10-Opposite toe touch High Kicks, 10-Pass Throughs

Strength: Hang Power Snatch 5 rds 5 reps start light then move up to moderate weight, Focus on full extension of the hips during the launch, have loose arms, use the Hook grip

WOD: EMOtM for 5 mins

5 – Thrusters 95/65 lbs

4 – Bar Facing Burpees

Rest 60 sec.

EMOtM for 5 mins

5 – Box Step Ups 24″/20″ (Box Jumps if you aren’t scared, but your legs will be tired and safety is my concern)

10 – Jumping Squats (Jump leaving the ground and land in a squat, repeat)

Rest 60 sec.

EMOtM for 5 mins

5 – T2B scale to  K2E if needed

8 – Over Head Walking Lunges 45/25 lbs

POST WOD: Roll out your Quad and hip flexor with a barbell. Shift internally and externally, go slow work on those knots. It should be uncomfortable. Forearm stretch, on all fours, point your fingers to your knees and hold as long as you can, then wrist rolls after the forearm stretch.



CrossFit Totals