Wednesday 6.17.15

Chelan Valley CrossFit - Group WOD

Dynamic Warm Up (No Measure)

1. Long Lunges x 8 each side

2. Lateral Lunges x 10 each side

3. Wide Inchworm to Push Ups x 4,3,2 and 1 reps

4. Speed Skaters x 10 each side

5. Shoulder Dislocates x 10 each grip

Snatch (4x2)

Practice any kind of snatch you are comfortable doing. work up to a manageable weight for two and get to it.

Metcon (Time)

4 Rounds For Time:

400m run

10 Chest-to-Bar Pull-Ups

-rest 2 min-
Run should be more or less of a sprint.

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