Wednesday 5/27/15

1.)Dynamic warm-up, Spiderman lunge, Jumping Jacks, Couch stretch, Cossack stretch, Shoulder mob on the boxes, PVC pass thru's, Burgener warm-up

2.)  30 minutes to:

Work up to 4-7 heavy squat cleans

Work up to 4-7 heavy squat snatch

* If you feel smooth and solid then go for a 1 RM

3.)  Intervals ----Depending on time.  This can be done on own or towards the end of class

4 min Run

2 Rest

4 Run

1 Rest

4 Run

CrossFit PortSide