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Ole Glory CrossFit – CrossFit

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Warm-up

Shoulders (Warm-Up) (No Measure)

2 slow rounds of:

15 Front Raises 5/2.5

15 Lateral Raises 5/2.5

15 Back Flys 5/2.5

15 Burpees

Mobility

(No Measure)

Anterior Compartment Smash (p.262)

Triple Bully (p.269)

Side Hip Smash (p.303)

Single-Leg Flexion Option 1 (p.303)

Dynamic Stretches

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Skill

Push Jerk (Skill) (No Measure)

Review Push Jerk with Unloaded barbell.

Weightlifting

Push Jerk (2-2-2-2-2-2)

Metcon

Metcon (Time)

5 Rounds for time of:

5 Power Cleans 185/115 Rx+ 205/145

30 Double Unders

Cool Down

(No Measure)

Banded Leg Cross-Over stretch

Banded Hamstring Stretch

Bent Arm Chest Stretch

Behind the Back Chest Stretch

Banded Triceps Stretch