Friday (2020MAY15) – WOD

Warm Up:

3 Minutes Cardio (Run, Skip, Burpees, Jumping Jacks, etc.) 

Then… 

Shoulder Mobility

Then…

Jerk Review

 

Focus: 

7x Jerk Complex:

Deadlift

Hang Clean

Push Press

Jerk Drive

2x Push Jerk

3x Split Jerks

 

WOD:

4AMRAP: 

10x Push Jerk

10x TTB

Rest 2 Minutes

4AMRAP:

10x 1-Arm Split Jerk (Alternate Arms) 

10x V-Ups

Rest 2 Minutes

4AMRAP:

10x Thrusters

10x Crunches

 

Finisher:

Coaches Choice

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

864-2867-6696

 

10:00am

CrossFit Watchtower

850-0916-1631

 

1:30pm

CrossFit WatchTower

864-6088-3078

 

3:45pm CrossFit Kids

Steph + Jen

873-3052-7306

 

4:30pm

CrossFit Indestri

814-6406-8871