Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
3 Slow Rounds:
10 PVC Pass Throughs
10 Snatch Grip BTN Push Press
10 Overhead Squats
50m Jog
Banded Overhead Distraction:2 minutes
Overhead with External Rotation Bias:1 minute
Quad Smash: 1 minute
Posterior Chain Floss: 1 minute
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
(Full Snatch, OHS, Hang Snatch **ABOVE THE KNEE***, OHS
All for time:
Row 500m
30 Power Snatches 95/65lbs
30 Pistols (2 for 1 Air Squats)
30 HSPU
10 Min Cap
Banded Leg Cross-Over stretch
Banded Hamstring Stretch
Bent Arm Chest Stretch
Behind the Back Chest Stretch
Banded Triceps Stretch