Wednesday, 9/4

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Alt T Push Ups
12 Supine Scorpion

Prep (8 Min)
5 Hollow Raises+ 5 Arch Raises
3 Kip Swings
10 Hollow Rocks+ 10 Arch Rocks
3 Kip Swings (max elevation with Straight arms)
2×2 Kip swings+ 1 Pull Up

Met Con

For time (24 Min total cap)
3-6-9-12-15 Pull Ups
6 Alt DB Snatch (M:70/W:50)
30 Double Unders
Rest 6 Minutes
15-12-9-6-3 Pull Ups
12 Alt DB Snatch (M:50/W:35)
30 Double Unders

Reminder: H Street location closed this weekend 9/7 and 9/8 for CrossFit Level 1 Certificate Course