FitCity CrossFit – CrossFit
30 sec on, 30 sec off
Russian KB Swings
Squat & Shoulder Prep plus Keg Drill
Spend 10 minutes practicing double or triple unders.
Spend 10 minutes working up to a heavy single (of the complex) for five sets.
3 Position snatch
High hang, knee, floor
70% of above weight. 1 snatch complex every minute on the minute. Then finish remaining time, up to 50 seconds with double unders.
LAX Feet, Shoulders & Traps