MOBILITY: Bottom of foot smash
Warm UP: 10 min AMRAP
10 I's, T's, Y's
Row 250 m
10 front squat w/bar
10 Russian twisters
Pendulum walk
SKILL: 1 Strict Press, 2 Push Press, 3 Jerks -Every 90 seconds, start w/ bar, work up to a heavy set x8 sets
WOD: "CrossFit Poker"
19 min AMRAP
Hearts-Strict Press (45/35)
Spades-Abmat Situps
Diamonds-KTE
Clubs-Med Ball Cleans (20/14)
Joker- Row 500 m
No comments:
Post a Comment