01/24/2018

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Handstand Shoulder Taps

15 Goblet Squats

300 m Row

Weightlifting

Metcon (3 Rounds for reps)

Every 3 min complete 1 max set of touch and go snatches. (Power, Squat, or a mix of both)

Round 1 – 70%

Round 2 – 75%

Round 3 – 80%

Metcon

Metcon (AMRAP – Reps)

Five 3:00 Rounds

20 KB Swings 53/35

20 Alternating Pistols

Max Double Unders in Remaining Time

*No rest between rounds

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Dragon Stretch per Side

1 min Twisted Cross per Side


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