Half Hour Power Shower

26.2 CrossFit – CrossFit

Warm-up

Row Warm up (No Measure)

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Warm-up (No Measure)

ROW

Rowing

Coach: Power Pulls We want athletes to drive out hard through their legs and recover on the return. Keeping

Stroke/Min low.

Metcon

Half Hour Power Shower (AMRAP – Reps)

Compete

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

Train

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Burpee Strict Pull-Ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

Sweat

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Burpee Pull-Ups

10 Hang Power Snatches (75/55)

15 Box Jump Overs (24″/20″)