CrossFit Santa Rosa Beach – CrossFit

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Mobility & Activation

400m run then:

foam roller: quads & adductores 2 min each leg

foam roller: back & lats 2 min total

couch stretch 1 min each leg

wrist stretch 30 sec each way

samson stretch 1 min each leg

pigeon pose 2 min each leg

Barbell Warm Up

3 rounds of:

5 snatch grip deadlifts

5 high hang pulls

5 low hang pulls

5 power catch position snatch

5 full power snatch


Use your working weight for wod:

1 round of:

200m run

5 power snatches

200m run


Randy’s on the Run (Time)

“Randy’s on the Run”

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)