Thursday 033116

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Stay Strong CrossFit – CrossFit

Warm-up

2 rounds

15 sec ankle floss/leg

30 sec DBL Quad roll w/upper body as lever

30 sec T-Spine Smash holding barbell OH

Then,

200m Run

10 Kipping Swings

10 KB DL

10 BB Presses

200m Run

10 Kipping Pull-ups

10 KB DL

10 BB Push Jerks

Weightlifting

Push Jerk (Find 5 RM )

12 minutes to Find it

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L1- Jumping Pull up/Banded Pull-up

L1- 35# / 26# American Swings

WOD

OR “Jackie” if it is raining to hard