October 3, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
2/2 Leg Cradle Lunge Step Vert Flex Ext
5 Box Jump (30/24)
10 EB BTN Press

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)
*Compare to 09/20/17*

WOD:
“Supervillain”
10-20-30-40-30-20-10
KBS – American (53/35)
Suicide Run

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees