February 14, 2018 CrossFit Proficient

Thursday 15th February -‘Tech Savvy’

CrossFit Proficient – CrossFit

A couple of High Tech movements in the WOD today will keep you on your toes. Concentrate on the Snatches while your heart rate spikes on the Double Unders.


Warm-up (No Measure)

2 Rounds:

10 Mountain Climbers

10 Star Jumps

10 Alternating Lunges

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

5 Pike Squats

5 Sumo Squats

5 Front Squats


Front Squat (5-5-5-5-5-5)


‘Tech Savvy’

Metcon (Time)

For Time:

50-40-30-20-10 reps:

Double Unders

21-18-15-12-9 reps:

Squat Snatches, 42.5/30kg
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Puppy Dog Pose

Standing Calf Stretch

Pigeon Pose