Thursday 05.11.17

IMG_2066

Warm Up
4 Rounds
12 Walking Lunge Steps
12 Wall Balls
12 Ring Rows

Strength:
Split Jerk 5×3
Perfect reps only. Triples can be successfully done between 60 and 90%

MetCon:
15-12-9-6-3
Chest to Bar Pull Ups
Overhead Squats

E: kipping jumping; 55/35#
F: banded pull ups; 65/45#
P: chin over bar; 95/65#
C: 135/95#

After Party
Core = stretch & mobility
Competitor Extra = :30 on :30 off For 7 Minutes = Max Rep Push Ups

About Nikki

CrossFit 1525 coach/owner
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