CrossFit
A. Warm Up
5 minutes of
5 Scorpions
5 Iron Cross
5 Superman
5 Push Ups
5 Spiderman reach
then
BB Warm Up
then take 5 minutes to review and warm up to 65 - 70% of Power Clean
B. Segment Clean Pull plus Power Clean
every 90 seconds for 5 sets @ 65 - 70%
C. Graceful "Cindy"
3 Rounds of Cindy (5 pull ups + 10 Hand release push ups + 15 Air Squats butt to ball)
12 Clean and Jerks (135/95, 115/80, 95/65)
2 Rounds of Cindy
10 Clean and Jerks
1 Round of Cindy
8 Clean and Jerks
Office Yoga
12pm to 1245pm
5pm CrossFit class