Warm-up: 5-15mins
Dynamic Warm-up Coach Led
then
8min EMOM
30 Single Unders
5 Windmills w/ DB or KB
Focus: Skill – broom stick or barbell
Split jerk Drills- foot work drills
4 rds of each
E30 sec for each
1:Jerk balance (4rds)
2: jerk drive (4rds)
3: Push jerk (4rds)
4: Split jerk (4rds)
WOD:
8 Min Amrap
200m Run
10 Ass Slap Burpees
5 Split jerks barbell ( 95/65)
Partial Gym
200m Run or 100 DU
10 Ass Slap Burpees
5 Split jerks Dumbbell or Kb
No Gym
200m Run or 45 sec High knees
10 Ass Slap Burpees
5 Split jerks Odd object or broom stick ( focus on
Seated:
8 Min Amrap
200m Row
10 Knee Burpees
5 Single Arm Press on Floor No Support per Arm
Accessory:
3x 20 Bicep hammer curls ( fast light ) 30 sec rest between
3x 20 Bent flys ( fast light ) 30 sec rest between
Class Schedule & Meeting IDs:
6:00am Class
CrossFit Indestri
741-290-999
10:00am Class
Neuse River CrossFit
644-121-364
12:00pm Pump Sesh Class
Kevin Ogar
981-693-579
1:30pm CrossFit Class
CrossFit WatchTower
931-973-510
3:00pm Endurance & Running w/ Nuno Costa
324-583-688
4:30 CrossFit Class
CrossFit WatchTower
889 995 858
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