Coach Ashley, congratulations on earning your Level II CrossFit Cert
WARM UP
800m run OR Row
3x
5 inchworms+push-up
With a PVC or Barbell
10 good mornings
10 kang squats
10 front+back strict press (front+back rack =1)
Dynamic Stretch
5 Sprints
STRENGTH
Back Squat for Load
2 set of 5 reps
2 sets of 4 reps
2 sets of 2 reps
2 sets of 2 reps
WOD
4 Rounds for Time:
15/12 cal bike
15 unbroken power snatch
15/12 cal bike
Rest 1 MIN
Choose a weight that will challenge you to get to 15 reps
If you drop the barbell during the power snatch perform a 3 burpee penalty during your 1 min rest
ICING
5 set of 3 strict HSPU
5 sets of 3 ring/bar dip
Reverse Nordic
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