Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 Max effort of Quality push-up

A: Strength-Skill: Hang Snatch+Snatch (25 Min.)
20 Min. E2MOM of:
1 Hang Squat Snatch + 1 Squat Snatch  start @50% of 1RM. Climb with technique.


B: WOD  “CF Open Workout 12.1”
Complete as many reps as possible in 7 minutes of Burpee’s.

5-7 minutes-Team Cool down- Wide Leg/Cross Leg Sit-up 80-100. Legs locked out in wide position. Sit up and reach right arm to left leg, alternate each sit-up with left arm to right leg.

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