January 7, 2020

CrossFit

Warm Up:
Wrist/Shoulder Prep – coaches choice
3rds – 10:00 cap
5 Jefferson Curls
10 Vertical Med Ball Toss
10/side Side Plank Rotation
5 Clean & Jerks (Build)

Strength: Low Hang Power Cleans
5 x 5 (Build)

WOD: “Grace”
30 C&J For Time (135/95)
*Compare to 2.20.19*

Barbell

Close Grip Bench 5×5 build
Incline DB Bench 4×8
Heel elevated goblet squat 5×10 build
Superset 4x:
a) 8 Dips
b) 10/10 Banded Delts
100 Sit-ups