CrossFit Valitus – CrossFit

Snatch Grip Deadlift (1×3)

Build to a 3rm Snatch Grip Deadlift

MUST BE Snatch width and Hook Grip or Neutral Grip

Unbroken 3 reps and Touch and Go

Metcon (Time)

“Round and Round”

3 Rounds for Time

400m run

20- Lateral Box Step Up and Overs (24/20)

30 Abmat Sit-ups
Aim for Quality over speed of movement today

Stand tall on the top of the box for the lateral step up and overs

Step all the way down from box before starting next rep



1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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