Crossfitsv finalbluelogoonly

Warm Up:

2-3 rounds: --3 ***wall walk*** --5 snatch grip deadlift --5 hang muscle snatch --10 cal bike ***Burgener snatch*** x 2

Snatch Pull + Hang Power Snatch + Power Snatch : 1-1-1-1-1

Snatch Pull + Hang Power Snatch + Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Hip Extensions : 3x10

Hip Extensions 3x10 Rest as needed between sets.

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Hollow Rock : 3x 30 secs

Hollow Rock 3x 30 secs Rest as needed between sets.

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Garage Version:

Dumbbell Deadlift + Ground-to-Overhead : 5-5-5-5-5

Dumbbell Deadlift + Ground-to-Overhead 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

--(5+5)x5 --Use a heavy weight.

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Post Workout:

Icon ***shoulder maintenance*** or crossover symmetry