Monday 2.27.16

 

CrossFit WOD
5x
Station 1: Power Clean + Jerk Station
Station 2: Pull-ups (c2b) * don’t rip!!
Station 3: Dumbbell Thruster 50/35lb
Station 4: Row for Cal
Station 5: Double Unders

– 40 seconds of work, 20 seconds of rest. Post total reps

Suggested Weights:
Sport:  C&J 145/103lb  / Dumbbell Thruster: 40/30lb
RX C&J 135/93lb / Dumbbell Thruster: 35/25lb
Scaled:C&J  95/63lb / Dumbbell Thruster: 25/15lb

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Mobility:
With lax ball each side:
1 Min Lower Back Lax Mash
1 Min Front or side delt mash
1 Min Calf Mash

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BodyFit Workout:
5x
Station 1: Wall Balls
Station 2: Burpees
Station 3: Sit-ups
Station 4: Box Jump
Station 5: Bike

– 40 seconds of work, 20 seconds of rest