Warm-up: 10 OHS (45/25lbs), 10 Parallette Clapping Push-Ups, 10 Knees-2-Elbows, 10 Dips
Mobility: Straight Knee/ Bent Knee Calf Stretch (30 seconds), Split Stretch on Wall (1 minute), Samson Stretch (1 minute), 20 Leg Swings (All directions)
Skill: Work on Kipping Pull-Up
MetCon – AMRAP 12 Minutes:
5 Deadlifts @ 70% 1RM
15 Air Squats
For the past 2 weeks there has been no Saturday FREE class due to CrossFit competitions and travel and what not, but don’t fret because THIS SATURDAY…the free class is on at 10AM!!! Tell your parents; tell your friends, tell your enemies, tell everyone because you don’t want to miss the first one back! Basically that’s all I’m going to say because it’s the most important thing on the agenda.
Oh, by the way, Adam was on the radio for the run yesterday. He plugged CrossFit Ktown and East TN Children’s Hospital fantastically!
Looking forward to Saturday,
<3 Coach Miss J