Meet at Kal Dock at 6:30 pm.
Wear something comfortable, swimming is optional so you can wear a bathing suit if you would like.
Any CrossFit Vernon member’s are welcome!
calves stretches with kettlebells
front rack stretches with bands
Burgener Warmup for Snatch Technique (with dowels)
Stations: 3 rounds:
60 seconds on, 60 seconds off:
1- squat clean thruster throwing with slam balls
2- 10 kettlebell swings, 10 goblet squats (alternating for the minute)
3- Side Lunges (like a cossack but further back on the heels)
4 – swimming or running (shuttle runs, and short distance to swim)
20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12