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02
01
2020

CrossFit Fri: 3/1

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

2 min choice cardio

then

2 rounds

10 ring rows

10 hang KB snatch (5 each arm)

10 Seated over head DB press (5 each arm)

THEN … 2 Min to sort out strength options

Pull ups + HSPU

Strength

Metcon (No Measure)

10 min EMOM

Odd : 3 – 5 strict pull up (weighted if possible)

Even: 3 – 5 strict HSPU (scale up or down as needed)

Metcon (Time)

4 rounds:

15cal Bike

15 HSPU (advance scale up to 2inch deficit)

**straight into

3 rounds

500m Row

400m Ski

**straight into

2 rounds:

30 TTB

30 Single Arm KB Hang Snatch 24/16kg (switch arms every 5)
if large group start at different stations

Sclaing Options:

HSPU : ab mate, Box Pike, Pike ground, Db press

TTB: scale to Hang knee, V snaps

author: Scotty

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