CrossFit Workout 12/4/18 Tuesday

Warmup
3 Rounds
10 KB RDLs
:30 waiter’s carry hold/side
:30 banded internal shoulder rotation stretch/side https://www.youtube.com/watch?v=TnONeBlhSSY

Workout Warmup
4 rounds of KB snatch 1:00 on 1:00 off with a light bell, on the coach’s move.

then

4 rounds

Face pulls on rings x10 @ 3111 (Three seconds on the way out, 1 second everywhere else)  https://www.youtube.com/watch?v=yQQJCh4Hs1s

Tuck planche on Paralletes AMSAP

CrossFit Workout

For time with a 20:00 cap.
50-40-30-20-10
Snatches
Abmat situps

Use the same bell you used for the AMRAP last week.

Coach’s Note
This workout should feel similar to the AMRAP from last week. We have done this workout before, so check and see if you have a score.

Lift
Close grip bench 7×1 all above 90%

Conditioning
10x 300/250 row on the 2:00 start