Tuesday Nov 22nd, 2011

Dynamic WarmUp

3 min Plank

Skill Transfer for Split Jerk

Skill:

Split Jerk

3-3-3-3-3

 

 

 

 

WOD: 21-15-9

Split Jerk (105/75)

T2B

Weighted Box Jumps (24″/20″, 50#/35#)

Kid/Teen WOD:

WARM UP:  1-2 min jump rope, 1-2 min push ups, 1-2 min squats

SKILL:  mobility/stretching
WOD:  6/10 min AMRAP
5 squats
5 box jumps

CrossFit Solafide

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