Royal Wolf CrossFit – CrossFit

Warm-up

Coach’s Choice

Mobility

Lacrosse ball/ foam roller smash shoulders, upper back. Banded mobilization of hips.

https://www.youtube.com/watch?v=By3DGFrBHHA

Skills

EMOM 18

1) Snatch Balance

2) Bar Muscle Up

3) Double Unders

Snatch Balance (6×6)

https://www.youtube.com/watch?v=XuFaD1sAVGI

Bar Muscle-ups (6×3-5)

Scale: 3-5 pullups AND 3-5 pushups

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
:30 to establish max unbroken set of DU’s OR DU practice.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 DUs

5 Snatch (95/65)

1 Rope Climb
Scale: 60 single unders, 3 ground to standing

MOVE IMMEDIATELY INTO NEXT METCON

Metcon (Weight)

5 minutes to establish 1RM snatch

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