Thursday, March 26, 2026

PRE: 5 Sets, Every 1:30: 2 Power Snatches, 2 Snatch Balances

WOD: "CrossFit QF WOD 1" For time:

-10, 50-foot Shuttle Runs

-20 Overhead Squats (115/80)

-30 Burpees Over the Bar

-Rest 1 minute

-30 burpees over the bar

-20 Overhead Squats

-10 50-foot Shuttle Runs

*Time cap: 12 minutes

POST: 3 Rounds: 0:30 Dead Hang, 10 Single-Leg Glute Bridges/Leg, 0:30 Child’s Pose, 10 Banded Face Pulls, 5 Slow Tempo Air Squats