Saturday – 160409

Derek Weida, 1st Phorm Athlete

If you are not working some hanging knee raises* into your CrossFit warmup on the daily, I feel like you are doing yourself – and your abs – a disservice.

Warmup

Spealler Warmup
Run 200m
Gymnastics Work

WOD

Monster Mash

9-15-21 reps of:

Kettlebell Swings 70/53
Burpees

Rest 5 Minutes

21-15-9 reps of:

Power Clean 115/75
Thruster 115/75

Rest 5 Minutes

3 Rounds of:

500m row
15m Handstand Walk
15 Hang Squat Snatch 95/65

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