Monday – 12/6/21

CFD – CrossFit

Warm-up

Warm-up (No Measure)

Line drills/Plyos



EMOM for 9:00

1. 30 Russian swings

2. 10 Push up + Plank shoulder taps both shoulders

3. 10-15 Hip extensions



7:00 Grace warm up

Review technique of clean and jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Time cap- 7:00

Cool Down

Metcon (No Measure)

3 Rounds

1:00 Bike recovery pace

10 Air squats

1:00 Pigeon pose each leg

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