CrossFit – Thu, Apr 25
Mobilization
Metcon Warm Up
1:00 Jog
-into-
3 Rounds
Empty Bar
5 Clean Deadlift
5 Hang Power Cleans
5 Strict Press
-into-
3 Rounds
Empty Bar
5 Power Cleans
5 Push Jerk
-then-
Warmup to Workout weight
Prep
1 Set at pace
200m run
2 Power Cleans
2 Power Clean and Jerk
2 Shoulder to Overhead
Guava
Individual Version
600m Run
40 Power Cleans (135/95)
600m Run
20 Power Clean & Jerk
600m Run
40 Shoulder to Overhead
600m Run
Crossover Symmetry
Banded 7’s
Hip Halo
10 Prone Is, Ts, &Ys