Friday – April 3, 2015

Coach Tom

Coach Tom

Congratulation Tom on your advancement out of the CrossFit Opens & into Regionals!!!

 

Friday – April 03, 2015

Warm up:

  • 2 minutes Jumprope every time you stop 1 Burpee and 3 Air Squats

 

Mobility: 

  • Shoulder and Hamstring work

 

Strength:

  • Max Shankle Complex

 

Conditioning: Max rounds in 3 minutes of:

  • 3 Power Cleans 135/95
  • 6 Push-ups
  • 9 Double unders

repeat for 5 cycles, 1 minute rest between cycles

 

Weekly Challenge:

  • Max Time Plank Hold