CrossFit Derby

BASE A.) BACK SQUAT TECHNIQUE WORK   ASCENT A.) EVERY 2 MINUTES (6 SETS) 3 BACK SQUAT @ 85% OF

BASE AND ASCENT   EVERY 5 MINUTES X4 20 SYNCHRO DB SNATCHES 22/15 50FT DB FRONT RACK +OH LUNGE (RELAY)

BASE AND ASCENT   A.) 5 rounds (not for time): 20 second AMRAP ring dips 20 second AMRAP toes to

BASE A. Clean technique work   B. 8 Rounds: 100 Single Skips 8 Burpee box over 24/20″ 8 wall balls

**YOGA – 10:15-11:15     CLASS WOD ‘TAMA’   For Time 800 meter Single-Arm Farmers Carry 32/24 31 Toes-to-Bars 31

BASE AND ASCENT   SAVS BIRTHDAY WOD!   19 Minutes: 88 Double unders (buy in) Remaining time AMRAP: 15 HSPU

BASE AND ASCENT   EVERY 8 mins x5 IN 6 MINUTES 400M RUN 20 DB SNATCH 22.5 20 BURPEES OVER

BASE AND ASCENT   A. 3 SETS: 10 STRICT TOES TO BAR 10M HS WALK (20S HS HOLD WITH SHOULDER

BASE PUSH PRESS TECHNIQUE WORK   ASCENT BUILD TO A HEAVY DOUBLE PUSH PRESS IN (12 MINUTES) ON THE 14TH

**Yoga 10:15-11:15   CLASS WOD   HERO WORKOUT ‘LUND’   For Time 800 meter Run 12 Pull-Ups 24 Kettlebell Swings