Tuesday

CrossFit 611 – CrossFit

Warm-up

400m Jog

Lap Walking Samson Stretch

Lap Walking Perfect Stretch

Lap Gate Opener

Lap Walking Quad

Gymnastics

T2B Development

Coach-led Gymnastic Warm-up (4-5 min)

8:00 Alt EMOM

Min 1: 2-3 Strict T2B w/ :02-:03 Negative (Modify to tuck knees on negative or strict hanging knee raises)

Min 2: 8 Alt Single Leg V Ups

Min 3: 5-6 Press Compression (Rower and Wall) https://youtu.be/fdpksgFDook

Min 4: 10 Seated LSit Leg Pulses + :10 Seated LSit Lift Hold

Metcon

Warm-up, Strategy Discussion

*2-3 Rounds Empty Barbell Work – coach-led (Snatch/OHS specific)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Mobility

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