January 17, 2017

CrossFit:

Warm Up:
3rds
PA Clean Warmup
Child’s Pose Progression
Then
4 x 3-position clean (Build)

Strength:
Power Clean
Level 1: Technique
Level 2: Heavy 3
*Focus on pull under bar

WOD:
“Playoff Run”
10-8-6-4-2
Hang Clean (135/95)
Push Jerk
*30 Double Unders (3/1) after each round

BodyFit:

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

Partner WOD:
6rds – on a constantly running clock
1:00min on / 1:00min off – Calorie Row
:45 on / :45 off – KBS – American – (53/35)
:30 on / :30 off – Burpees
*1 person works, 1 person rests