Monday, 6 Mar 2017

How did you do on 17.2? If you registered, don't forget to log your score on games.crossfit.com by 1700 Monday so Cody can validate.

WARM UP:

800 meter jog

5 Cossack squat (each side)

5 Medicine ball cleans

5 Downward dog push-ups

30 seconds Plank

5 Barbell good mornings

10 Mountain climbers (each leg)

10 Bridge up

10 Handstand shrugs

30 seconds Superman hold on bar

S/S/S:

Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

"Jenny (867-5309)"
AMRAP 12 mins:
8 GHD Sit-ups 6 GHD Hip Extensions 7 Air Squats 5 Hang Power Cleans, 135/95 lbs 3 Jerks, 135/95 lbs 9 Ball Slams, 30/15 lbs
Props if you do the WOD to the song 😎