Warm Up: 10yd Duck walk, 2 forward roll, 10 yd crab walk, 2 broad jumps, speed ladder, bar crawl around cones back to start

Skill: pull ups

WOD: Can you double your score?
1 min of: pull ups
1:00 rest

Warm Up:  220 m row then 2x 10 kb sdhp, 10 swings, 10 plate reverse flies, 10 Y's


Skill Focus:  Power Clean
Warm up and build to 70 ish% and then. . .

Warm Up: 2x 200 m run, 10 yds spiderman lunges, 10 scapular dips, 10 pillar to plank press ups; 2x 5 rev ball tosses, 10 split jumps


Skill Focus:  Back Squat
Warm up to around 70% and. . .

Warm Up: red light green light with animal movements

Skill: Snatch

WOD: 4 x 4 min stations, rest between stations

Station 1:
5 box jumps

Warm up: Grab a dumbbell 20/10. 100 m OH run, 10 liberty lunges, 100 m OH run, 10 pushups, 100 m OH run, 10 burpees, 100 m OH run. Then lay side by side for tababta hollow MB pass.

WOD:

Warm Up: 400  m run; 2 x 15 sec goblet squat hold, 10 m high kicks, 10 m spiderman lunges, 10 supermans 

Skill Focus:
Deadlift: 3 x 3 beginning with 80% of 1 rm. Make sure folks get proper warm-up before diving into these.

Warm Up: 250 m row (200 m run), 10 pass thrus, 2x: 10 strict DB press, 10 American swings, 10 situps

Mobility: Front rack- Tricep Smash, Super Front Rack and OH Supine Mobility. OH position- Lat opener, AC smash and T spine mobility

Warm-Up: 3 rounds of

10 arm circles forward/backward, small/big => 2 forward rolls => 2 cartwheels => 10 squats => 10 mountain climbers => 10 vertical jumps to target => 100m run

CrossFit Jaguar's June/July AOM: Maria A.

Warm Up:

Skill Focus: 10-15 mins Gymnastics – Handstand holds, walks, headstand to HSPU, etc. Athletes can also work on front and/or back levers.