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CrossFit — January 9, 2020

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1.9.20

Warm-up
Down and Back Arms OH Walking Lunges
:30 Spidermans
20 Alt Jumping Lunges (knee doesn’t touch floor)
8 Tall Jerks (on toes) PVC
8 Split Jerks (with dip+drive) PVC
5 Blank Bar Press in Split
5 Tall Jerks (on toes) Blank Bar
5 Split Jerks (with dip+drive) Blank Bar
Split Jerk (5 Reps Every 3:00 for 5 Sets)
*set 1 @ 65% of max Jerk
*focus today is on footwork/consistency more than weight
Metcon (Time)
4 Rounds for Time (16:00 Cap)
40 Double Unders
15 KB Swings 53/35
20 Goblet Squats 53/35
15 Push Ups

*Rx+ 70/53 KB, Ring Push Ups
*Choose a KB that allows you to do the swings in unbroken in the squats in 1-2 sets.
*Push Ups can be elevated (box/bar) as needed

Cool Down
Quad Foam Roll + Couch Stretch
Lacrosse Ball Massage Pecs Delts and Plantar Fascia

Accessory Work
5 Rounds
16 Alternating KB Bent Over Rows
10 Single Leg Elevated Glute Bridges (5 each leg)
1:00 Rest/Recovery