Main – CrossFit
Warm-up
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.
Metcon
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