Warm Up: 500 m row/400 m run; 2 x 8, 1 arm swings, 8 ring rows/pull ups, 8 split jumps; 20 yd int hip rot, 20 yds ext rot walk
Skill Focus: Split Jerk
Warm up and build to . . .
Split Jerk 1-1-1-1-1
(newer athletes --Focus on push jerk or push press defendant on form/flexibility)
WOD:
5 HPC 135/95
10 FR lunges
15 situps
5 RFT
Post: split jerk weight and time
REMINDER: Memorial Day, Monday May 26, 1 class only at 9:00 am. Everyone welcome!
Awwww, what a cute picture; but no one really eats cupcakes do they?
Thanks to Darin from Hines Park CrossFit in Detroit for dropping in and wodding with us. And a 10# PR!
And to Ruben from CrossFit Clarksville
And to Tracy from Ohio and Stacy from the Caymen Islands!! It certainly has been a day for visitors and we loved having you all!
Skill Focus: Split Jerk
Warm up and build to . . .
Split Jerk 1-1-1-1-1
(newer athletes --Focus on push jerk or push press defendant on form/flexibility)
WOD:
5 HPC 135/95
10 FR lunges
15 situps
5 RFT
Post: split jerk weight and time
REMINDER: Memorial Day, Monday May 26, 1 class only at 9:00 am. Everyone welcome!
Awwww, what a cute picture; but no one really eats cupcakes do they?
Image
Thanks to Darin from Hines Park CrossFit in Detroit for dropping in and wodding with us. And a 10# PR!
Image
And to Ruben from CrossFit Clarksville
Image
And to Tracy from Ohio and Stacy from the Caymen Islands!! It certainly has been a day for visitors and we loved having you all!
Image
