a) WARM UP:
- 20 air squats
- 20 Glute Bridges with empty bar
- 20 leg swings forwards/backwards/both sides
- 1 Minute in bottom of squat with bar on your back
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b) STRENGTH:
- 20 Minutes to find your 1 RM Back squat
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c) Specific Warm Up and WOD Prep
- Double unders – 10-20 Double unders
- Burpees – 5 Burpees
- Wallballs – 5 Wallballs
- Pushups – 5 Pushups
- walking lunge -5 walking lunges per leg
- box jump – 5 Box Jumps
- Clean and Jerk – 5 at 50% working weight, 2 at working weight
WOD:
- 80 Double unders
- 70 walking lunges (Rx+: 1 handed overhead)
- 60 Wall balls (20/14–>10/9’ target)
- 50 burpees
- 40 pushups (Rx+: clapping)
- 30 Box jumps (Rx+: 30/24)
- 20 Toes to bar
- 10 Clean and Jerks (Perf: 135/95, Rx: 185/125, Rx+: 225/155)
Time cap: 25 mins
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| e) Extra:
Ski Erg
- 1 Minute on; 1 Minute off x 10
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CrossFit and Personal Training 