Monday – 1/13/2020

CFD – CrossFit

Warm-up

Warm-up (No Measure)

Individual:

3 Rounds

250m Row

12 Wall balls

Group:

->Line drills- high knees, butt kicks, skips, spiderman lunge, sumo-inchworm + push-up/leg kicks

->Shoulder mobility + activation-

Mini bands- up/side/back

Tabata: Scap pull-ups/Kip swings

->Push jerk warm-up

Emphasis on dip and catch positions

Metcon

Metcon (Time)

For Time:

9-6-3

Muscle-up

Push Jerk [185#/125#]

-Rest 5 min-

3-6-9

Push Jerk

Muscle-up
->Muscle-ups completed as bar or ring.

->Muscle-up mods: box bar muscle up, kip swings, x3 C2B pull-ups

->Push jerks should be completed unbroken throughout the workout. The weight is meant to be heavy due to low rep sand is also why the movement is a push jerk and not a push press

->Record split times in the comments

© 2015 All rights reserved. Crossfit Distinction