September 19, 2017

CrossFit: 

Warm Up:
Shoulder DROM & Scap Drills
2rds
5/5 Knee Hug Lunge Step
10 EB BTN Press
10 Tuck Jumps

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD:
10rds every :30
a) 2 Split Jerk @ 75%
b) 10/10 Lateral Hops

BodyFit: 140

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Pushups
10 KBS – American
10 EB Press

WOD:
100 Double Unders (3:1)
40 Burpee Over Bar
30 Hang Pw. Cleans (95/65)
20 Cals Bike
10 S2OH
20 Cals Bike
30 Hang Pw. Clean
40 Burpee Over Bar
100 Double Unders