Run, Press, Jump

Posted: 28th September 2014 by jruffing27 in Uncategorized
Comments Off on Run, Press, Jump

Main – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-shuffle
-lunge
-heal walk
-carioca
-butt kick
-tin man
-high knee

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head
2. Push Press- Behind Head
3. Push Jerk- Behind Head
4. Shoulder Press- Front
5. Push Press- Front
6. Push Jerk- Front

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Metcon

Run, STO, Jump (Time)

3 rounds for time of:
Run 400 meters
21 Shoulder to OH (75/55)
21 Lateral Jumps over the bar

Buy-Out

Roll out and stretch for 5-10 minutes (No Measure)

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