141023 Thursday Oct 23rd


Jersey Devil CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Clean (E2MOM 12 Minutes- 3 Position Clean (HH, MH,Floor))

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes (5 Rds):

Run 400 Meters

10 – Alternating DB/KB Snatches (53/35)

10 – Toes To Bar

Comments are closed.