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
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