“Crazy 8s”

February 9, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

2 x

1 shuttle sprint

5 jump squats

5 wall walks

10 pelvic raises

10 ring rows

Hang power snatch + 2 Overhead squats (5 sets 75%)

Hang power snatch + 2 Overhead squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 burpees

8 kettlebell swings 70/55

Post-WOD

400 meter run

30 seconds hamstring stretch each leg

30 seconds couch stretch each leg

30 seconds pigeon eachleg

1 minute lat stretch

1 minute chest stretch

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