CrossFit – Thu, Mar 5
General Warm-up
Split Jerk (“Every minute on the minute for 10 minutes
1 Split Jerk @70-80% 1RM”)
1 Split Jerk @70-80% 1RM”)
4 Rounds for time (Time)
16 Push Press 75/55lbs
16 Bodyweight Walking Lunges
Feel: Cardio
Pace: Sustain
Target Score: Sub 6 minutes
Firebreather Score: Sub 4 minutes
Extra Credit (Checkmark)
40-60 Minute Machine Flush / MOB
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine.
3 Rounds
1:00 Machine or 200m Jog
10 Lunge and Passthrough with PVC
:10-:20 Handstand Hold