Tomorrow Saturday the 23rd, our Knappsdottir team will be competing at CrossFit Eminence in Thornton. We will post heat times on Facebook. Good luck ladies!
Warm Up: 5 Mins
Medball Hot Potato
Mobility: 6 Mins
Roll Triceps 90 sec/side
Roll Lat 90 sec/side
Barbell Technique & Complex Review:
1 Full Set (3 Reps) of the barbell complex
Metcon: 20 Min Cap
20 Mins to complete 4 Sets
3 Reps of the following complex w/o dropping the bar
Hang Power Clean+Squat Clean+Thruster+S2OH
Increase weight each round
Elite Competition Class
1) Back Squat 15 Mins
4×5 weight increases each set
2) Strict Press 15 mins
4×5 weight increases each set
3) Conditioning
4 Rounds on the 3 Mins:
15 Wall Balls (20/14) 10′ target everyone
10 Thrusters (135/95)
12 TTB
Rest until the next 3 mins begins