Friday’s WOD

Warm-up:

ME Double Unders

 

BootCamp:

4 Rounds For Time:

20 Grasshoppers

20 Sit-up (abmat)s

200 M Run

20 Box Jump (24 in.)s

20 Walking Lunges

 

CrossFit:

Connectivity:

3 x :20s Thoracic Spine BB Stretch

1:00 Hollow Hold on Back

1:00 Arch Hold on Stomach

 

BBG:

15 minutes to 5×1 Hang Clean + Jerk (work to a heavy but perfect single for the day)

 

Conditioning:

12 minutes to complete/3 rounds of:

15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes/AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

 

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