Dec

07

Thursday

Posted by : Mike Vogl | On : December 7, 2017

CrossFit Evergreen – CrossFit

Skill

10 minutes to work on your pull-ups.

Strict, butterfly, kipping, controlled negatives, 3-second chin over bar hold, etc.

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP

500 meter Row buy-in

Max reps Power Snatch 115/80

2 minute rest

3 minute AMRAP

500 meter row buy-in

Max reps power snatch 95/65

2 minute rest

3 minute AMRAP

500 meter row buy-in

Max reps Power snatch 75/55

Mobility

Foam roll lower back /glutes /quads

Lacrosse ball in trapz/ shoulders

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