FRI JANUARY 26, 2018 - CROSSFIT

Warm-up

30 second Front Rack stretch with PVC pipe each arm.
3 Rounds:
10 Pass-Thru's with PVC
10 Overhead Squats with PVC
10 Cossack Squats
10 Push-ups

Strength

Overhead Squat 

3 Sets of 10

Building in weight, from rack
New set every 3:00

Metcon

DT (Time)

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

Cool Down/Mobility

1:00 Glute stretch (Each leg)
10 leg swings forwards/backwards, left/right.
5 Way Shoulder (1:00 each arm):

https://www.youtube.com/watch?v=eveYJP1indI

 

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