Ole Glory CrossFit – CrossFit
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
Ole Glory CrossFit 