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Use the jump rope in your warmup to improve your running technique for the wod

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (5,5,5,5,5)

Intention- climb to the heaviest set of 5 reps by your 5th set. For those with mobility problems, consider adding an intentional pause at the bottom of each rep, even though this will require you to use lighter weights

Romanian Deadlift (5,5,5,5,5)

Intention- climb to the heaviest set of 5 reps by your 5th set. Really focus on locking your shoulder blades down in good position and maintaining huge amounts of intra-abdominal pressure

Metcon

Metcon (Time)

4 Rounds for time of:

400 meter run

10 Single Arm Snatch each arm (24/16)

20 Pushups

Time cap = 20 min
Intention- apply the barefoot running techniques I’ve been teaching in class to your workout today and select a weight that you can perform all 10 reps of the snatch unbroken on each arm. Scale pushups if need to break up each round into more than 3 sets to get your 20 reps