May 1, 2018

Holy Crap it’s May already!

CrossFit:

Warm Up:
3rds
PA Clean Warmup
:15 Lunge Hold (R&L)
3 Consecutive Broad Jumps

Skill: Split Jerk Footwork

Strength: Split Jerk
Level 1: Technique
Level 2: Work to a heavy 3

WOD:
“Rad”
:90 on /:90 off
3 Clean & Jerks (185/135)
Max Cal AB
*80 Cals or 5rds*

BodyFit: 217

Warm Up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row (Sub: 1200m Run)
100 Double Unders (3:1)
50 Calories AB
100 Double Unders
1500m Row

 

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Alpha Athletics Crossfit 412

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