CrossFit Rift Valley – CrossFit
warmup (No Measure)
2′ bike/ row
8′ AMRAP
10 pvc pass thrus / dislocates
10 kb deadlifts
10 kb sdlhp
10 kb strict press (5/side)
Then banded raises/slides/clocks &
PVC snatch review/warmup
Power Snatch (3 rep, not TnG)
E2MOM for 20′ (10 rounds)
3 power snatches
these do NOT need to be touch and go
Build as needed throughout EMOM to get to heavy 3
Cool down (No Measure)
T spine twist / reach thrus
Child’s pose
Lax ball pec/shldr smash
Lizard
Pigeon
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