Buncha Stuff

Posted: 10/18/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

Agility/ change of direction drills – coaches choice

30 PVC over head squats

Strength 

Over head squats

6×3 reps with a 3 second pause in bottom

Every 1:30

WOD

(1 Minute of work followed by 30 seconds of rest)

Medicine ball cleans 20/14

25′ Shuttle sprints

Wall balls 20/14

Back Extensions

Muscle snatches 65 pounds

Sit-ups

Hang power cleans 65 pounds

Double Unders

Jumping Lunges

 

 

 

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