Wednesday - CrossFit

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Couch Stretch
Shoulder Mash - Block + Ball
2x10 Strict Press

Strength

Jerk Balance (2-2-2-2-2)

Technique Work - Start with Jerk Balance - Slowly increase weight for 10min then proceed to split Jerk

Split Jerk (1-1-1-1-1)

Metcon (Time)

30-20-10
Wall Balls 20/14
Burpees
then
Row 250m

15min Time Cap

Dan Shrum