Vista session 2 week 4

Hammonasset CrossFit – Vista

Warm-up

Vista Warm up 3 (No Measure)

3x or 5:00

30 seconds in the bottom of the squat

10 lunges

Plank hold or attempt

10-meter alligator crawl

10-meter crab walk
alternative: duck walks

Skill

Thruster

Teaching

Squat – focus on staying engaged at the bottom

OH Press

Combine

THEN

A1: Medball Thrusters x 3

A2: Med Ball Slams x 3

Metcon

Metcon (No Measure)

5 rounds

5 Thruster

5 ring rows

6 x 10-meter shuttle run

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