Saturday 8/26/17

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Prominent Headquarters – CrossFit

Warm-up (No Measure)

400m Row

Dynamic Mobility: scorpions, seal and down dog

3 rounds:

8 BB Snatch

6 med ball sit ups

4 HR push ups

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

20 DB Snatch (55/35)

20 Weighted Sit Up (25/10)

20 Ring Dips

*Every 2 rounds, must rest 45sec
You have a long workout for today’s metcon. You are likely to complete a large number of rounds. Each round should be viewed as close to unbroken as possible, as you have a 45 second rest after each round. This is the ideal opportunity for you to practice a fast touch and go transition on the DB snatch.


ROMWOD-20 Mins

Scaling Options

DB Snatch: Weight of DB

Weighted Sit Ups: : Volume of reps, weight used for the sit ups, Med Ball sit ups

Ring Dips: Banded ring dips, HR push ups