1st
The “official” CrossFit Warm-up:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

2nd

Snatch- work it for up to 30 minutes – work sets for form and transition, if you are feeling it then go heavier if not stay and master the skill!

Cool Down:
1000 Meter Canoe

Next Friday 4/6 we are hitting the Brazil Grill. I have a head count on the board but please let me know if I have missed anyone. I need to know what time works best for everyone with their work schedule so I can make the reservation.