crossfit – wednesday 2nd, 2015

CrossFit 972 – CrossFit Conditioning a: Back Squat (6×3) get heavy, get sufficient rest b: Box Jumps (2×10 ahap) reps are not unbroken. get a good setup before each jump, step down. take your time. Metcon Metcon (3 Rounds for time) 3rft 400m row sprint 25 wall balls 50 double unders rest as needed

FTA – Week 1 Day 2

CrossFit 972 – Functional Training Lacrosse ball techniques (No Measure) -Calves -Scapula/Traps -Piriformis Active Stretches (No Measure) Inchworm, samson, scorpion Press – Push Press – Push Jerk (multiple sets of 3-5 reps looking for perfection) -breaking down each movement -progress pvs/barbell/dumbells -introduce rack position -start and finishing positions Metcon (No Measure) Movement development: DB push[…]