April 23, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
3rds
5 :02 Pause Jerks
10 KBS (Build)
5 High Box Jumps

Strength: Jerks
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “He hates these cans!”
A: Every :30 for 10 Rounds
1 Push Jerk
1 Split Jerk
B: 150 Russian KBS for Time

BodyFit 315

Warm Up:
Ankle Circuit
8min WAMRAP
:20 N2W HS Hold
10 Kips / Kipping Practice
10 Plate Touches
20 Double Unders / Practice

7 Minute AMRAP
50 DU (3:1)
30 Ball Slams (25/20)
10 C2B
5 Minute Rest
2rds
8 Wall Walks
20/20 Russian Twists
5 Minute Rest
For Time
400m Farmers Carry (AHAP)