08/09/2019

Encinitas – Group Class

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Warm-up

Row 500/400m

12 Inverted V Up

10 T Push Up

10 DB Squat Clean

10 DB Push Press

20 Arch Rock or 20 sec Super Man Hold

20 sec side plank each side

5 Tall Jerk

Strength

Every 90 seconds, for 15 minutes (10 sets) of:

Clean and Jerk

*Sets 1-2-3 x 4 Reps

*Sets 4-5-6 x 3 Reps

*Sets 7-8 x 2 Reps (new athlete’s x 3)

*Sets 9-10 x 1 Rep (new athlete’s x 3)

Clean and Jerk

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar