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02/08/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

50 Dubs

50 Sit-ups

20′ Handstand Walk

40 Dubs

40 Sit-ups

20′ Handstand Walk

30 Dubs

30 Sit-ups

20′ Handstand Walk

20 Dubs

20 Sit-ups

20′ Handstand Walk

10 Dubs

10 Sit-ups

20′ Handstand Walk

* Sub HS walk for shoulder

taps or the HS hip sway.

Strength

Snatch

Every 2 Mins. For 10

Complete:

1 set of a 3 Pos. Snatch

Hi-Hang

Hang (above knee)

Hang (below knee)

60%,63%,66%,69%,72%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

15 OHS 95/65

30 Box Jumps

15 T2B

30/21 Cal. Airdyne (Backwards)