CrossFit
Strength Snatch
1-1-1-1-1-1 or 6 x 3 focus on tech
Wod
Amrap 12 Mins
30 DB snatch 22.5/15kg
20 DB StepOvers
10 Box Jumps 24/20’
Gymnastics Skill
EMOM 9 Mins
1 - 20 sec HS Shoulder Taps
2 - 10 Hollow to Superman rolls
3 - Rest
7.15am Express Fitness
Amrap 8 Min Ladder
8 Cal Row/Airbike/Ski
8 KB swings
8 Burpee over the bell
**add 2 reps per round
For reps 30 on 30 off , 4 rds
Close grip push ups
Bicep Curls
DB Box Step ups
