CROSSFIT 190515

1. Warm Up + Mobility

<20:00 total>

2 Rounds:

  • :20 Jump Rope + 10 Slow Air Squats

  • :20 Jump Rope + :30 Warrior Squats

  • :20 Jump Rope + 10 KB Swings

  • :20 Jump Rope + 5 Inchworms

2 Rounds:

  • 6 Cossack Squats

  • 12 Hollow Rocks

  • 6 Wall Squats

  • 12 Supermans

2. Skill

<15:00 total>

Split Jerk

  • 3 Sets of 3 - Tall Jerk

  • 4 Sets of 2 - Pausing Split Jerk

  • 5 Sets of 1 - Split Jerk*

*10:00 total

3. WOD

<25:00 total>

“Jack Squat”

21-15-9 FT (TC=20:00):

  • Front Squat (52/36)

  • KB Swings (24/16)

  • 400m Run