WOD 12/27/17

Holiday Kids Class
December 26, 27, 28 @ 29
10:30am-11:30am

— $15/CLASS OR $45 FOR ALL 4 CLASSES —

FOR MEMBERS AND NON-MEMBERS OF CROSSFIT UNITE
— PARENTS WILL NEED TO FILL OUT A WAIVER FOR CHILD —

 

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - OH Banded Distraction, Banded Hip Distraction, Knee-to-Wall, Worlds Greatest
WarmUp1

3 Rounds for Quality, focus on on form and speed:
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Hang Muscle Snatch
3 Overhead Squats @ 23X1

3 Snatch Balance
3 Power Snatch to OHS
3 Hang Snatch


A) EMOMx7
1 Snatch Pull
1 Hang Pwr Snatch
1 Pwr Snatch
1 Squat Snatch

B) CROSSFIT OPEN WOD 13.1
17min AMRAP

40 Burpees
30 Snatches @75/45
30 Burpees
30 Snatches @135/75
20 Burpees
30 Snatches @165/100
10 burpees
AMRAP Snatches @210/120