Warm Up: Ankle Circuit Squat Prep 3rds 20 Double Unders /Practice 1rd Cindy (Progress to workout standards) WOD: “Preachers Daughter” 20min AMRAP 5 C2B Pullups 10 HRPU 15 Single Arm Squat (50/35) 20 Double Unders (Lateral Hops) *Compare to 9.26.18* Cooldown: Shoulders, Hips, Calves

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CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders/Practice Child’s Pose Progression 10 EB BTN Press 5 Push Jerk (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Heavy 3 Level 2:  5 x 2 (Straight) *Goal weight is same as 4.19.17 WOD: “Falcon” 5rds 10 Single Arm DB Press  – Right (AHAP) 20…

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