3.23.17

Tonight the last workout will be released at 8pm! For those of you that do not complete the workout on Friday and want to redo it, you can on SUNDAY or during an OPEN GYM time on Monday. Please be mindful of the classes going on. Thanks!

THE DO IT FOR DAVID FUNDRAISER IS APRIL 23rd from 9am-1pm at Mount Sinai Crossfit. Teams of 4 (2 guys/2 girls). Get your teams together!!

Individual warm-up
400m row
5 inchwork walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
10 scap wall slides
2 wall walks
30 band pull aparts

A.Strength
Part 1: Every :90 for 6 sets complete:
1 Snatch balance + 2 OHS (light weight, use this as warm-up for Part 2)
Part 2: Every :90 for 6 sets complete:
1 Power snatch + 1 hang snatch (at the knee, full squat) * start 50-60% and work up to 80-85% 

B.Conditioning
4 rounds
10 wall balls 20/14
20 abmat sit-ups
10 KB swings 55/35