Wellness Revolution CrossFit – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”
–Dr. Seuss

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

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Metcon (Time)

ESSENTIALS

3 Rounds:

400 Meter Row

12 Dumbbell Power Snatches (45/30)

21 Single Dumbbell Squats (45/30)
–18 MIN CAP

–The power snatch will decide what weight athletes use today

–It should be a load that they can work through steady, good looking singles with

–Athletes will alternate arms every repetition and hit both heads of the dumbbell on the ground

–While the dumbbell can be held however athlete prefer, we recommend the goblet position for the single dumbbell squats

Metcon (Time)

FITNESS

3 Rounds:

500 Meter Row

12 Dumbbell Power Snatches (55+/40+)

21 Single Dumbbell Squats (55+/40+)
–18 MIN CAP

–The power snatch will decide what weight athletes use today

–It should be a load that they can work through steady, good looking singles with

–Athletes will alternate arms every repetition and hit both heads of the dumbbell on the ground

–While the dumbbell can be held however athlete prefer, we recommend the goblet position for the single dumbbell squats

Metcon (Time)

PERFORMANCE

3 Rounds:

500 Meter Row

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)
–18 MIN CAP

–The power snatch will decide what weight athletes use today

–It should be a load that they can work through steady, good looking singles with

–Athletes will alternate arms every repetition and hit both heads of the dumbbell on the ground

–While the dumbbell can be held however athlete prefer, we recommend the goblet position for the single dumbbell squats