Snatch Balance and KB

THINGS YOU NEED TO KNOW!

This week Bring your Donations to the Box!

MONSTER GARAGE SALE

When? Saturday, May 11th – 7am!

at the box

NO OPEN GYM!

CrossFit Day with the Round Rock Express!

Sunday, May 19th

1:05pm

Tickets are only $10

BUY THEM!

South Central CrossFit  Regionals

May 24-26

Freeman Coliseum in San Antonio

Support your athletes!

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Mad mobi
Thoracic ext

Skill
Snatch drops (balance)
3-3-3-3

Then
15 rep max oh squats unbroken

Then
Kb  work for reps.
8 rounds each exercise of
30seconds work 10 seconds rest
Kb swings.
Goblet squats
Kb snatch

mad mobi
Keg stretch
Lat band stretch
Knee on the wall
Pigeon

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