Singing River CrossFit – CrossFit
Warm/Up:
Stationary Series x2
3 Warrior stretch (30 seconds per hip)
20 Halo’s
10 Inch worms
Metcon (Time)
21-15-9:
Cal Bike/Row
T2B/K2E
HRPU
Warm/Up:
Stationary Series x2
3 Warrior stretch (30 seconds per hip)
20 Halo’s
10 Inch worms
21-15-9:
Cal Bike/Row
T2B/K2E
HRPU
Warm-up: x25
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Strength: 5 Sets
Hang Power Snatch + 2 OHS
5 Rounds:
6 Burpee Box Jump 24/20
12 OHS 75/55
Kris & Top Combined Team Birthday WOD: 2/14/60 – 2/5/70
Warm-up:
400m Run
25 Push-ups
25 Squats
25 Sit-ups
2 Minutes DU/SU Practice
Buy-In 70 Cal Row (35 Cal each)
Then..
1 Round:
20 Med Ball Sit-ups (10 each)
Then..
4 Rounds (each)
11 Wall Balls (Alt placing ball on plate)
Then..
Cash-Out:
60 Burpees (Alt Each Burpee)