Thursday September 6, 2017 - CrossFit Continuity

Thursday September 6, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10/side 1-arm kettlebell swings + 10 broad jumps]

+

A. Split jerk, 2-2-2-2, 2:00 rest

B. Pendlay row, 3x8-10 @21x1, :60 rest

+

For time (15:00 cap)

400m run

Then:

21-15-9

Dumbbell deadlifts

Box jump overs

Then:

400m run

+

2 rounds not for time:

10/side quadruped hip extensions

10 light banded PVC pull downs

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