In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Two sets of:

Alternating Reverse Lunge x 10 reps

Alternating Lateral Lunge x 10 reps

Bear Crawl with Wrist Stretch x 15′

and then …

Glute Activation Warm-Up x 20 seconds in each position

and then …

Two-Three sets of:

Row 250 meters

Over Under Hip Opener x 5 reps each direction

Power Clean+ Front Squat (Every 2 minutes for 12 minutes )

Power Clean + Front Squat @ 80%

Metcon (Time)

For time:

21-15-9

DB Thrusters 35/20

Burpees over the DB

straight into …

15-12-9

Alternating DB Snatch 35/20

Wall Ball Shots 20/14s

straight into …

6-3-1

Chest-to-Bar Pull-Ups

Hand Release Push-Ups

RX+

For time:

21-15-9

DB Thrusters 50/35

Burpees over the DB

straight into …

15-12-9

Alternating DB Snatch 50/35

Wall Ball Shots 20/14

straight into

6-3-1

Bar Muscle-Ups

Handstand Push-Ups

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