F4L – 250119

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

• 400 m Run

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

2 rounds:

• 20 Kettlebell Hand-to-Hand Swing

• 10 Kettlebell Snatch /arm

• 10 Kettlebell Thruster /arm

Weightlifting

Snatch (10min EMOM x 1)

Each lift, try to increase the weight to finish as heavy as possible.

Clean and Jerk (10min EMOM x 1)

Each lift, try to increase the weight to finish as heavy as possible.

Core

5 rounds:

• 20 sec Wall Walk to Handstand Hold

• 10 sec Rest

• 20 sec Hollow Rocks

• 10 sec Rest

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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