Okay...welcome back sorry that I dropped off for nearly a week but things are always crazy with the summer. Hopefully everyone is getting out and being active. Remember the reason we do CrossFit is to be able to everything else we want to do in life so hopefully you are out using your fitness and exploring what your body can do.
Warm-up:
400 m Run
30 Air Squats
20 barbell rollouts
30 overhead squats w/pvc
Skill Work:
Clean and Jerk practice w/empty barbell 15 mins
WOD: #155/#105
Clean: 1 rep
Front Squat: 2 Reps
Jerk: 1 rep
20 min AMRAP
Do all the movements together so clean then 2 front squats end with the jerk. Keep track of total rounds!
Mobility:
4 min ea. leg couch stretch
2 min ea leg calf stretch
work on contracting and relaxing to length the muscles and really improve position!
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