CrossFit Crag – CrossFit

Warm-up

Lax ball: Lat, pec, calves

Foam roll glutes

Bench t spine stretch

Push Jerk (3-3-3-3-3)

10 minutes to work up

Working on the skill first those proficient can climb to a decent weight for the day

Metcon (AMRAP – Reps)

17 minute Amrap

50 calories on rower or bike

50 wall balls 20,14

50 double unders

50 shoulder to overhead 95/65

Categories: W.O.D.