WARM-UP -
2:00 Jog
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
STRENGTH -
Heavy Snatch Balance
(Build in weight)
WORKOUT PREP-
3 sets:
50m Run
2 Hang Squat Cleans (build
in weight)
1 Wall Walk
WORKOUT Super Bee
Freedom (RX’d)
5 Rounds
300m Run (or 15 Shuttle
Runs)
8 Hang Squat Cleans
(155/105)
4 Wall Walks
(KG conv: 70/47.5 HSC)
* Each shuttle run rep is 25
feet down + 25 feet back
Extended Coaching
Variation:
Freedom (RX’d)
6 Rounds
100m Run (or 5 Shuttle Runs)
5 Hang Squat Cleans
(155/105)
3 Wall Walks
(KG conv: 70/47.5 HSC)
WORKOUT OPTION 2: Open
25.3
This is the placeholder for
CrossFit Open workout 25.3.
After the workout is
announced, will provide full
workout details, warm-up,
coach notes, and more here:
bit.ly/41vI46g
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Calf & Big Toe
Stretch
2 Minute Quadruped Forearm