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Thursday 8-7


Thursday 8-7

Warm up to include improving front rack position

Front or OH Squat 4 x 3. After each set perform 2 max height box jumps

Windmill 4 x 5 each side


5 Rounds for time, 2 minutes on, 1 minute off

10 KB Swings, 10 Pull-ups/body rows, 10 Wall ball  #53/#35   #20/#14

In the remaining time, AMRAP TTB or V-up

Workout score if total number of TTB or V-up


Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max


Learn/practice KB Swing, Pull-ups.