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木曜日

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Cluster ( 5, 4, 3, 2, 1)


Intention = practice your rhythm of moving from your clean to your thruster with increasingly heavier weight

Barbell Hip Thrusters

Hip Thrusters
Intention – Pack some meat on that booty…you read that right

Youtube Video: https://www.youtube.com/watch?v=Zp26q4BY5HE

WOD

Metcon (Time)

21-15-9

Row for calories

Pullups
Intention – complete this workout in less than 10 minutes