Main – CrossFit

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Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: Inter/Exterior Hip Mobilization, Couch Stretch, Band Pull

Strength & Skill

Low Bar Back Squat ([7.5.3] 7 rds. of 3 to 5 reps.)

The three to five rep. range is there to allow the athlete a chance to go beyond their normal weight range. By doing this, we listen more to our bodies throughout the lift. Go heavy & shoot for five reps.


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Cash Out

Y & L’s (30 & 30)