POWER BALL

CrossFit Unleashed – CROSSFIT

Warm-up

WARM UP 2 (No Measure)

500M ROW

10 small circle – larger – full range

20 both arms cross over

20 alt both arms over head

10 twist back and forth

10 bent twist

20 bent windmill

6 wide leg inch worm(out to a push ups and back between legs)

10 wide leg side lunge

10 spider-man’s (inside elbow to the ground)

10 pigeon stretch

10 pike roll stretch

STRENGTH

High-Hang Snatch (2 @60%, 2 @70% 3x 3@75%)

Metcon

Metcon (Time)

20 WALL BALL20/14

10 POWER SNATCH Rx+135/95 Rx 115 /85

400M RUN

4 RDS FOR TIME

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