Sunday Funday 9/29

Main – CrossFit

Starting at 3pm. Make it if you can.

Warm-up

D-ROM (No Measure)

High Knees
Butt Kicks
Toy Soldiers
Squats
Lunges
Good Mornings
Toe Pulls
Knee Pulls
Quad Pulls
Pushup Inchworms
SpiderMan 3 Series
Iron Cross
Rollbacks
Pipe Shoulder Passes

Weightlifting

Shoulder Press (3-3-3)

Push Press (3-3-3)

Split Jerk (1-1-1)

Metcon

Metcon (Time)

1 round 20 reps
2 rounds 8 reps
hanging power clean 135/95
burpees
box jumps 24/20