“A Dumbbell’s Guide to CrossFit and Weightlifting” from the Washington Post.
Mobility: Overhead Squat/Snatch Prep
& The 5 Way Shoulder
WOD: Part 1: Skill transfer exercises (Snatch)
3 Position Power Snatch
Part 2: AMRAP in 15min.
Run 100 meters
10 Ball Slams
10 KB swings(35,53)
10 Double-under (30 singles)
We were joined by Patti today! She is CrossFitter from Mesa, Arizona; we were so happy to offer her a crossfit home away from home!