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WOD – Crossfit – Friday – 5/31/19

PERFOMANCE

Snatch; take 8-10 minutes to build slowly
— nothing heavy

5 RFT
11 back squats; RX+ OHS; 95/65
11 T2B
run 100m
** 15 min time cap

FITNESS

snatch; take 8-10 minutes to get comfortable with the movement

5 RFT
11 dual DB front squats (or light back squats)
11 leg lifts (from floor)
run 100m

STRETCH/COOLDOWN

1 min easy bike/row/ski

:30sec/leg pigeon

1 min easy bike/row/ski

:30sec per leg twisted lizard (or standard lizard)

1 min easy bike/row/ski

accumulate 1 min per side in side plank (on your own)

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Alex RuggiereWOD – Crossfit – Friday – 5/31/19