Announcements

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 supermans

20 slams

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)