“Locked and Loaded”

March 9, 2016

CrossFit Armed – CrossFit

(No Measure)

2 rounds

side shuffle down and back

karyoke down and back

butt kicks down

5 long jumps back

walking lunges down

10 dumbbell back rows per arm

backwards lunges back

Snatch pull + Hang Power Snatch (5 sets 80%)

Metcon (Time)

3 rounds

15 hang power snatches 95/65

30 wall balls 20/14

10 minute cap

Post-WOD

400 meter jog

30 seconds couch stretch each leg

30 seconds pigeon each leg

30 seconds hamstring stretch each leg

1 minute chest stretch

1 minute lat stretch

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