16-11-28

 

CrossFit WOD

Snatch 5×3 up to 75%

3-5RNFT
10 Alternating Dumbbell Power Snatch
10 Strict Pull-ups

* pick a moderately heavy dumbbell weight. Scale pull-ups as needed.

Accessory:
2x
15+ Banded Hamstring
10+ Hanging Knee/Leg Raise

EMOM5
1-5 Bar Muscle Up

Mobility:
Barbell Hamstring Mash
Seated Straddle
Couch Stretch


BodyFit

3x
10 DB Press Each Arm
10 DB Row Each Arm

10 Minutes of
20 Abmat Sit-up
20 Walking Lunges
5 Push-Up

3×1 Minute Plank
1 Minute Rest