© 2019 CrossFit Spartanburg

WEDNESDAY 5.10.17

May 10, 2017

PREP SESSION:
SPLIT SQUATS

 

10:00
NOVICE = INTRO/INSTRUCTION/DRILLS WITH COACH
PROFICIENT = 3-5 REPS EACH LEG EMOM
ADVNACED = 3-5 LOADED REPS EACH LEG EMOM

 

METCON:
400M RUN

20 ALTERNATING DUMBBEL SNATCHES (50#/35#)
50' DUMBBELL OVERHEAD WALKING LUNGE (25' RIGHT/25' LEFT)
4 ROPE CLIMBS

400M RUN

20 ALTERNATING DUMBBELL SNATCHES
50' DUMBBELL OVERHEAD WALKING LUNGE

3 ROPE CLIMBS

400M RUN

20 ALTERNATING DUMBBEL SNATCHES (50#/35#)
50' DUMBBELL OVERHEAD WALKING LUNGE (25' RIGHT/25' LEFT)
2 ROPE CLIMBS

400M RUN

20 ALTERNATING DUMBBELL SNATCHES
50' DUMBBELL OVERHEAD WALKING LUNGE

1 ROPE CLIMBS

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