032119 Elements


The Compound CF – CrossFit Elements

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Warm-up

Elements warm up 4 (No Measure)

200M Run

15 Squats

2 Wall walks

5 Inch worms

3 Sunrise good mornings each way

25′ Straight leg March

25′ Walking RDL

10 Band pull aparts

10 Band flies

10 Band press

Skill

** Movement Review**

Overhead positions

DeadLift

Skill

**Olympic Lifts with PVC/ Training bar**

Proper positions for the Clean. Power/Squat

Proper positions for the Jerk

Proper positions for the Snatch. Power/ Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

6 Power Cleans

6 Shoulder to overhead

6 Front squats

12 Box jumps

12 Burpees

Categories: WOD

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