SnoRidge-CrossFit_Split-Jerks

Jueves 25 Noviembre

AC Strength & Conditioning

Warm Up
EMOM x 6 MINUTES
MIN 1 – :20 Row (EZ) / :20 Row (Moderate)
MIN 2 – :20 Scap Push-Ups / :20 Plank*
MIN 3 – :20 DB Strict Press / :20 DB OH Hold**
*Switch to :20 Up-Downs / :20 Burpees in second round
**Switch to :20 DB Strict Press / :20 DBPush Press in second round

Extended Warm Up
ON A 7:00 RUNNING BUILD TO
2 Push Press*
+
1 Push Jerk
*Build up to and slightly past workout weight.

Partner Workout In Teams Of 2

5 ROUNDS FOR TIME*
22 Shoulder to Overhead
25 Synchronized Sit-Ups
22 Synchronized Burpees
40/30 Cal Row
*Shoulder to Overhead and Cal Row will be split as needed with P1 working and P2 resting. Sit-Ups & Burpees must be completed together. After Rounds 1, 3, & 5 complete a Partner 200m Run.

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