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CrossFit

Cycle 2 – Week 1 – Day 4

Warmup

AMRAP 3:00
30 Bar Facing Burpees
Max Double Unders

Stretch
Hip Mobility

Strength

Squat Clean

Warm Up
4×2 @ 60-70%
w/ pause at knee
*Drop and reset each rep

then

7×1 @ 80-90%

WOD

AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20#; 10 Gymnastics Crunches
Intermediate: 40/25#; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx

Competitor Extra

Ski 750m x 4
Rest 2:00

QuickFit

4 Rounds
Row 24/18 Calories
12 Single Dumbbell Push Press/side
60m Farmers Carry (back of gym to fence and back)

Core
3×30 Bicycle Kicks
Rest as needed between sets