Tuesday April 7th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady rounds of:

Run 100 Meters

Samson Stretch (15 seconds per side)

Sumo Squat Hold – 1 Minute

Pidgeon Stretch (15 seconds per side)

Downward Dog 30 Seconds

Metcon

Metcon (3 Rounds for time)

3 Rounds (each for time) of:

20 Power Cleans

30 Front Rack Lunges

20 Push Press

Rest 1 Min.
Complimets of StreetParking:

With Dumbells:

Men 40-50lb

Women 25-35lb

With Barbell:

Men 95-115lb

Women 65-75lb

Cash Out

Metcon (No Measure)

Run 1-2 miles easy pace

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