Fri – Jan 19th

Pre Warm-Up
3 rounds
10 pass thru
10 band pull apart
+
3 rounds
10 KBS
10 sit-ups

 

Warm-Up
Game! 🙂

 

Strength
A.) Push Jerk
1.) Learn Drills
2.) 3 PJ OTMx10

 

WOD
CrossFit Open 14.3
8min AMRAP
10 DL @ 135/95
15 Box Jump @ 24/20
15 DL @ 185/135
15 Box Jump
20 DL @ 225/155
15 Box Jump
25 DL @ 275/185
15 Box Jump
30 DL @ 315/205
15 Box Jump
35 DL @ 365/225
15 Box Jump

 

Video Standards
https://www.youtube.com/watch?v=MQR7O66uZw4

 

Video Live Announcement
https://www.youtube.com/watch?v=BCZY1IGJBgk

 

Cool Down
1.) Row 1,000m
2.) Spend 3min in pike
3.) Foam roll hamstrings and t-pine

Leave a Reply

Your email address will not be published. Required fields are marked *