Friday, Sept. 25 CrossFit Workout of the Day
Warm-up
Mobility focus: Hips/hamstrings
Foam roll hips & hamstrings
Kettlebell box stretch (“supple panda”)
Banded hip distraction
Pigeon stretch on box
2 rounds w/ empty barbell:
5 muscle snatch
5 snatch push press
5 OHS
5 drop snatch
5 duck walks (forward & back)
Skill
Snatch segment pull + hang snatch
Snatch segment pull: 3 pauses (below knee, mid-thigh, power)
Stay light today. Focus on proper positioning, bar path, and speed.
Conditioning
4 x 750m row
3 minutes rest between efforts
2015 09 24