09.07.17 - OPC

09.07.17

Orange Park CrossFit – CrossFit

Warm-up

3 rds:

7 KBS

7 Goblet squats

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (10×1)

1 squat snatch every :30 for 10 sets @70-75%

Back Squat (10-8-6-4-2)

10 @60%

8 @65%

6 @70%

4 @80%

2 @90%

Accessory Work

Box Reverse hypers

*20 reps of each

– feet together

– straddle

– Single leg w/ other tucked

Tabata suitcase holds (alt sides)

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