Tuesday, 4.3.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

500m Row

4 Rounds

-5 Ring Row

-10 Burpees

Mobility:

Front Rack

Overhead

Posterior Chain

Strength:

Kipping/ Butterfly Pull up Practice

WOD:

Specific warm up for Grace

3 Rounds

-5 Jump Shrug

-5 Hi Pull

-5 Muscle Clean

3 Rounds

3 Position Power Clean (Hip/Knee/Shin)

3 Rounds

-5 Strict Press

-5 Push Press

-5 Push Jerk

Add weight

-Warm up to weight for Grace

Grace

-30 Clean and Jerks (135/95)

Accessory:

Hollow Hold

-3×30 seconds