CROSSFIT 190408

1. Warm Up + Mobility

2 Rounds:

  • 1:00 Light Row

  • 6 Scapular Pull-ups

  • 5 Walkouts

  • 4 Spiderman + Reach (each side)

  • 3 Hands-under-Toes Good Mornings

  • 10 Prisoner Squats

  • 10 Warrior Squats

  • 5 Waiter Squats (each side)

then:

  • 1:00 Thoracic Opener (Barbell)

2. Skill

Back Squat:

  • 6 Reps @ 65%

  • 3 Reps @ 70%

  • 6 Reps @ 65%

  • 3 Reps @ 75%

  • 6 Reps @ 65%

  • 3 Reps @ 80%

* Rest 2:00 between sets.

3. WOD

“Snake Bite”

15-12-9 FT:

  • Power Snatch (43/30)

  • Overhead Squats (43/30)

  • Pull-ups

If you have time:

  • Accumulate 1:30 of L-Sit