prowlerSunday morning Prowler pushing.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the push press and the push jerk. (10 min)

2. Take ten minutes to find a working weight for the EMOM.

3. "The Silent Queen" Competitors: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk CrossFitters: EMOM 10 minutes, 1 push press, 2 push jerks Novices: EMOM 10 minutes, 3 push press

Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).

4. "Dr. Christoph's Week 2 Day 2 Crash B Workout" Six rounds of Row for max calories in one minute Rest 2 minutes

Record you best and worst cal totals and weight for overhead complex. Have fun!