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CrossFit — September 11, 2019

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9.11.19

Warm-up
Down and Back KB Waiters Walk with Each Arm
5 KB Windmills each arm
10 Scap Push Ups
10 KB Russian Swings
10 KB Press each arm
5 Inchworms + Push Up
10 American KB Swings
-grab a barbell-
Together as a class with coach’s cue
4 Strict Press
4 Push Press
4 Push Jerk
4 Split Jerk
Split Jerk (2 Reps Every 2:00 for 7 Sets)
9.11 DBS BBJO (Time)
4 Rounds for Time (15:00 Cap including rest)
9 Burpee Box Jump Overs 24/20
11 Alternating DB Snatches 50/35
1:00 Rest

*Health: Burpee High Jumps (as high as possible at the top), 35/25# DB

Warm-up
Delt + Trap Lacrosse Ball Smash (most important)
Thread the Needle Stretch and Lying Leg Cross for low back