CrossFit Central NLA - home edition 6 Workout
Warm up:
Squat flow
-Glute roll 1min/side
-Lower back roll 1min/side
-Hamstring roll 1min/side
-Prison stretch 1min
-Back roll in OH pos. 1min
Strength:
Sumo deadlift w. KB
4x12-20reps
Rest as needed.
Don't allow KB to touch the ground.
WOD:
E2MOM for 16min (8 rounds total)
20 KB-Snatch
10 Box jumps
Alternate the snatching arm on each round.
Cool down:
-Lower back roll 1min/side
-Hamstring roll 1min/side
-Quad roll 1min/side
-Glute roll 1min/side
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