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Training for Wednesday, October 3rd

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Warm Up
Group Circle
3:00 Jump Rope Practice
2 Rounds
6 Russian Swings (right arm)
6 KB Push Presses (right arm)
6 Russian Swings (left arm)
6 KB Push Presses (left arm)
12 KB Goblet Lunges

Workout of the Day
4 Rounds For Time
10 DB Hang Clean and Jerks 50/35 (right arm)
25’ Right Arm DB Overhead Walking Lunge
10 DB Hang Clean and Jerks 50/35 (left arm)
25’ Left Arm DB Overhead Walking Lunge
100-75-50-25 Double Unders
– 2:00 Rest –
*rest between each round.  Double Unders decrease from round to round

Cardio CrossFit (6am, 9:30am, 5pm)
6 Rounds for Time
10 DB Hang Clean and Jerks (right arm)
25’ DB Walking Lunge (hold DB any way)
10 DB Hang Clean and Jerks (left arm)
25’ DB Walking Lunge (hold DB any way)
150-125-100-75-50-25 Double Unders

Cool Down
Jumping Muscles: Plantar Fascia Massage, Static Calf Stretches
Legs: Glute Smash with Lacrosse Ball, Quad Foam Roll + Couch Stretch
Shoulders: Trap + Deltoid Smash each side