Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Competitors, do three rounds of Warm-up F: deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3.
CrossFitters and Novices: start by reviewing the press. Under the direction of the instructor, drill its three positions (set-up, passing, overhead support). By instructor permission only, trainees may advance to warming up for the push press and push jerk.
2. Shoulder-to-overhead 5x3. Work up to a challenging triple, and then repeat for a total of five work sets.
Competitors: Push jerks. CrossFitters and Novices: press, push press, or push jerk as per instructor direction.
All levels: AMRAP in 12 minutes of 200m sprint relay.
Teams of two. Teams must make physical contact (high five) to hand off. Every laps counts as a point.
ALSO! Dr. Laura Christoph will be giving a lecture on the Paleo diet on Wednesday, September 18th at 7:30pm in our Hadley location. No 7:20 class in Hadley. See you then