© 2016 by CrossFit FUNCTION.

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May 10, 2016

May 10, 2016

Group WOD:

A. Joint Prep & Mobility:

Green Band Ankle/Calf/Hamstring/Shoulder

 

B. Dynamic Warm-Up:

3 RNFT

Bulgarian Split Squat - 5/leg

Dumbbell G2OH - 5/arm

 

C. "Grace on the Run":

400m Run

10 Clean & Jerk (95/135#)

400m Run

10 Clean & Jerk

400m Run

10 Clean & Jerk

 

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Competition WOD:

 

Ensure a solid warm-up today to help alleviate back soreness from yesterday's heavy posterior day. DO NOT just step into the workout and begin, even with the gymnastics stuff. Be hot and sweaty prior to starting anything on the list below.

 

A. 3 sets, not for time:

Bar MU x 1-2 reps

Handstand Walk Practice x 30-60s

L-Sit x 15-20s

 

B. 3 RFT:

50' Walking Lunges (95/135#), front racked

15 T2B

15 KBS (24/32kg)

 

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