CrossFit Winnipeg Athletes
4 Rounds of:
Power Snatch 2-3 Reps @ 12X1
Rest 90 Seconds
AMRAP Knee to Elbow
Rest 2:00
Then:
AMRAP in 10:00
Row 250m
7 Handstand Pushups
Sectionals Athletes
A1. Press – 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work – 30 min
Meeting tonight for all sectionals athletes at 7PM at the gym.
