CrossFit – Sat, Apr 22
T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!
Warm-up
Metcon
Perla Workout!
This is honor of a lady who competed against Denise in TFX! She was in a horrible wreck.
30 Minute AMRAP
2 DL
3 Strict Pullups
5 HSPU
8 TTB
13 Burpees
21 DB Snatch
34 Double Unders
Every 3 minute
1 Clean
Extra Accessory
Post Chain (Checkmark)
Partner assisted
Glute Ham raises
5 x 6
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*
https://youtu.be/67jI0e8x2T8
B. Metcon Prep
2 sets
5 beat swings + 5 Jumping pull-ups*
3/3 Russian DB swings + 3/3 DB hang snatch
5 Banded OHS + 5 OHS @ascending