April 24, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders/Practice
Child’s Pose Progression
10 EB BTN Press
5 Push Jerk (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Heavy 3
Level 2:  5 x 2 (Straight)
*Goal weight is same as 4.19.17

WOD:
“Falcon”
5rds
10 Single Arm DB Press  – Right (AHAP)
20 KBS – Russian (AHAP)
10 Single Arm DB Press – Left
20 Quick Steps

BodyFit: 101

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

WOD:
For Time
100 Alternating DB Snatches
80 Calorie Row/1mile run
60 Burpees
40 C2B Pullups