OHS, Power Snatches, Double-Unders 10.24.2016

Seaward CrossFit – CrossFit

ALL: Warm-up (No Measure)

2 Rounds

Thoracic Extension Rotations x 5 per side

5 yoga pushups

Sciatic Nerve Flossing 5 reps/leg

Stagger Stance Good Mornings: x 5/ leg

Sciatic Nerve Flossing 5 reps/leg

Sumo Inchworms: x 5
Folllow with snatch skill work and empty bar complex work.

ALL: Overhead Squat (12:00 to 3 reps @ 22X2)

ALL: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00:

30 double-unders

15 power snatches (75/55)

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