01/10/2018

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Box Step-ups w/ DB

10 Air Bike Calories

Weightlifting

Snatch Complex (Every 2 min for 8 min – 3 Reps @ 70%+)

Squat Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat

Metcon

Metcon (4 Rounds for reps)

AMRAP 2 min x 4

Rest 2:00

21 DB Thrusters 45/25

Max Double Unders in Remaining Time

* Decrease thrusters by 3 reps each round

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Pigeon Stretch per Side

1 min Twisted Cross Stretch per Side


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