JBLM CrossFit

Thursday, July 7th, 2016

Warmup

(15 minutes or less; select movement appropriate to skill level)

• 5 sets:

1) Handstand Push Ups x 5

2) Frog Stand x 10 seconds

• 3 sets:

3) Pistols x 5 (each leg)

4) Hip & Back Extensions x 5

Strength/Skill

BEGINNER GYMNASTICS

The Pistol:

Spend 10 minutes practicing the Pistol.

INTERMEDIATE GYMNASTICS

3 rounds for quality, NOT for time:

10 Alternating Pistols (5 each leg)

10 Kipping Hand Stand Push Ups

WOD

5 rounds, EACH for time:

7 Overhead Squats, 95/65#

7 Burpee Box Jumps, 24/20″

7 Kettlebell Swings, 32/24kg

- Rest 2 minutes between rounds.

• Post time for EACH round to comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING (alternating sets; if added to Main Session, perform after Conditioning)

7 sets:  1 High Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Post loads and times to comments