Fat Double

Ole Glory CrossFit – CrossFit

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Warm-up

Snatch/OH Squat (Warm Up) (No Measure)

3 Slow Rounds:

10 PVC Pass Throughs

10 Snatch Grip BTN Push Press

10 Overhead Squats

50m Jog
1st round is done with PVC. Rounds 2 and 3 with an empty bar.

Mobility

Snatch/OH Squat (Mobility) (No Measure)

Banded Overhead Distraction:2 minutes

Overhead with External Rotation Bias:1 minute

Quad Smash: 1 minute

Posterior Chain Floss: 1 minute

Weightlifting

Power Snatch (2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 8 Minutes of:

8 Overhead Squats 95/65lbs Rx+115/75

8 Pull Ups

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch