Comp Saturday

CrossFit Sanitas – Competitor

Competitor

Movement Specifc Warm-Up

A) C2B Cycling

Every :30sec until failure

4-6 Linked Butterly C2B”

B) EMOM x 8min

1 Deadlift + 1 Hang Clean Thruster + 1 Power Clean + 1 Front Squat + 1 Thruster

*you choose the weight you think you can do across”

C) Conditioning

5 Rounds

2 Legless Rope Climbs

5 D-Ball Cleans at 150#/100#

20m Sled Sprint at 3/2 Plates Added to Rogue Dog Sled

20 GHD Sit-Ups

20m Sled Sprint at 3/2 Plates Added to Rogue Dog Sled

Rest is Equal to Work

*Can start people on a delay to allow for GHD’s, Sleds, and Ropes”

D) Body Building Session

3×12 Ez-Curl Bicep Curls

3×12 DB Hammer Curls

3 Sets of :20-:30sec L-Sit

3 Sets of 8-12 Barbell Roll-Outs”

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