100816 – CrossFit

Warm-up
General Warm-up
Shoulder/Thoracic Mobility
Movement Prep

Strength
Turkish Get Up
15 Minutes to a 3 Rep Max
Must complete with both arms

Conditioning
Partner Up – For Time:
200m Waiters’ Walk Relay (40/30)
80 DB Snatches (40/30, alternate arms)
200m Suitcase Carry Relate (70/55)
80 KB Sumo DL High Pulls (70/55)
200m Sprint Relay
80 Abmat Sit-ups

1 at a time working on reps, each teammate does 40