Pioneer Valley CrossfitBe sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: the push press and the push jerk.
2. Warm-up D: four rounds w/ empty barbell of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.
3. "Deuces Wild" Four rounds for time of Row 500m 10 Shoulder-to-overhead anyhow 10 Sit-ups
20 minute cut-off.
Competitors: 135/95lbs, GHD sit-ups CrossFitters: 95/65lbs, tuck crunches Novices: three rounds of ten push press and ten sit-ups, then run one mile.
4. With time remaining, MOBILIZE.