CrossFit Unit Program – 22/11/2013, Friday

Warm Up & Mobility

Mobility

Flexion With Ext Rotation of Hips

Posterior Chain Mob

Warm – Up

1 Round

50 Singles/25 Double Unders

12 Close Grip Pull Ups

25 Air Squats

50 Singles/25 Double Unders

Snatch Complex

1 Snatch Deadlifts – 2 Snatch Hip Extension – 1 Snatch High Pull

(7 Sets Of 1 Snatch Complex)

Fixed Load / Assistance

Handstand Variation Practice

Handstand Hold

Handstand Side Straddle

Handstand Hold (Hands To Shoulders)

5 Rounds For Time

7 Ring Muscle Ups

20 Wall Balls

200 Meters Run