*Come in early to do 5 minutes on the bike or
rower
GROUP WARM-UP
Trainer-led bar path drills
BARBELL
5 x 2 push press + pause split jerk @ 50 – 60%
www.catalystathletics.com/exercise/410/Pause-Jerk/
3 x 10 Back squats 60%
ALTERNATE BARBELL
5 x 5 push press
3 x 10 Back squat or sandbag squats
STRENGTH
3 sets of:
10 Bench press
8 each arm alternating dumbbell rows with 2-sec pause
yooying.com/p/1487130474093649868
MIDLINE
300m sandbag carry
MOBILITY:
1:00 box stretch
1:00 each side twisted cross
HAPPY BIRTHDAY TORI!
Sweat-y Saturday
Don’t forget about our special Sweat session, led by Jill Wheeler, tomorrow at 10 AM. $10 drop-in fee for CrossFit members; $15 for non-members.