CROSSFIT RECOVERY SESSION

3 sets

10m Banded Walk

10m Banded Reverse Walk

10m Banded Lateral Walks

 

Skill Transfer:

Empty Barbell Complex

5 Snatch Grip Deadlifts

5 Stiff Legged Snatch Grip Deadlifts

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch Grip Push Press

 

Work up to a 3RM on a box jump

 

Core:

4 sets

10 Captain Morgans (R)

10/10 Plank Hold with alt Hand Reach

10 Captain Morgans (L)

CARTEL COMBAT

1. 10-9-8-7-6-5-4-3-2-1

Ball Slam

Punch Combo

2. 10min AMRAP

12 KB Headcutters

10 x 3-4 Punch Combo

3. 6 sets

10 Bottoms up KB press (R)

10 x 1-2 Combo

10 Bottoms Up KB press (L)

10 x 1-2 Combo