Ole Glory CrossFit – CrossFit
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
Ole Glory CrossFit 