Thursday 11/16/17

cori coaching 1.jpg

Warm-up:

400 m Run

Burpee Plank Over challenge

Stretch:  leg swings, archer, eagle, quad stretch, PVC’s, Burgener

Strength:

5x5 Box Squats @ 40-50% Increasing 5lbs every round if possible

Seated Box Jumps

Acquire 15 in between squat sets

2 RFT

5 Power Snatch 115/75

3 OHS 115/75

8 Cal Row

REST 2’

3RFT

5 Power Snatch

3 OHS

200m Run

REST 2’

Max effort Cal bike in :45

CrossFit PortSidesnatch, OHS, Cal Row