Thursday 3-9-17

Coach's thoughts on today:
Keeping it short today so you have a little left in the tank for tomorrow's Open Wod. This Metcon will be short but can get pretty rough if you really go for it. Make sure you spend some extra time taking care of your body so you can perform well tomorrow.

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:8min

  • Metcon (AMRAP - Reps)

21 Sit-ups
15 Hang Muscle Snatch (45/35 -- 75/55)
  9 Overhead Squats (45/35 -- 75/55)

Form: record weight in comments

Gymnastics:20min

Work on L-Sit progressions