WOD 3/16/17

PRE CLASS WARM UP

1000m Row
30 Air Squats
30 Barbell Press (45/35)

OLYMPIC WEIGHTLIFTING

15 Min.

Snatch Balances

METCON

5 KB Lunges (55/35) / KB Sumo DL Hi Pull (55/35) / Push Up
10 KB Lunges / KB SDLHP / Push Up
15 KB Lunges / KB SDLHP / Push Up
20 KB Lunges / KB SDLHP / Push Up
15 KB Lunges / KB SDLHP / Push Up
10 KB Lunges / KB SDLHP / Push Up
5 KB Lunges / KB SDLHP / Push Up

ADVANCED

5 KB Lunges (70/55) / KB Sumo DL Hi Pull (70/55) / Ring Dips
10 KB Lunges / KB SDLHP / Ring Dips
15 KB Lunges / KB SDLHP / Ring Dips
20 KB Lunges / KB SDLHP / Ring Dips
15 KB Lunges / KB SDLHP / Ring Dips
10 KB Lunges / KB SDLHP / Ring Dips
5 KB Lunges / KB SDLHP / Ring Dips

POST CLASS

Roll Out – Glutes/Hips/Shoulders


CrossFit Centurion Programming

For the benefit of our athletes, we want all of you to have an understanding of our programming and the concept behind it. So, grab yourself a cup of coffee, click the link below, and burn the next few minutes educating yourself on why we do what we do, and what it means for you!

TRUST THE PROCESS!


Mobility Class

Coach Nic has mobility class tonight at 530!! Get fixed and get functional!!