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10.9.17

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Dynamis CrossFit – CrossFit

Warm-up

3min AB

7min Coaches led Shoulder + Hip specific WU

A: Snatch + 2 Overhead Squats (Every 2min for 16min (8 sets) build to heavy 1)

3 Squats total
EVERYBODY starts with an empty BB!

B: Metcon (Time)

For Time (10min CAP):

Assault Bike 30/20 cal

10 OverHead Squats 115/75#

Assault Bike 20/15 cal

20 Front Squat 115/75#

Assault Bike 10/7 cal

30 Back Squat 115/75#

Rx+ = 135/95

Rx = as is

AD = 95/65#

SD = scaled accordingly

Mobility

30 pec smash w/ BB each side

90sec Couch stretch each side