Trinity Restorative Care (TRC) will be here every Tuesday. There is a sign up sheet above the ab mats. For a limited time, spot treatments are $20 and full body treatments are $40.
CrossFit ReDefined – CrossFit
Attitude, if need be, adjust it.
Warm-up (No Measure)
20 pvc pass throughs
20 push ups
20 plate hops
20 plyo lunges
1 big lap
Split Jerk (5×2 increasing ea set if possible)
-maintain vertical torso by bracing abs and dip with the weight in your heels.
-drive through the heels “jumping” the bar off your shoulders
-push yourself under the bar receiving the bar with arms locked out and bar directly over the shoulders.
-bring the feet back together before starting the second rep.
Metcon (AMRAP – Rounds and Reps)
10 min amrap:
50 double unders (150 singles)
40 wall balls
30 hang power snatches (75/55)
-american kb swings can be scaled in lieu of snatches if need be. (53/35)