1/28/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)

Weightlifting

A: Clean and Jerk (1 Rep Max (warm up 10-8-5-3-1…1…1))

B1: Weighted Strict Pull Up (4 x 12)

use weighted belt or vest