Workout of the Day

September
26
2016

Jerk and Jump

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 ghd sit ups

10 squat jumps

10 box step ups

10 squat jumps

250m run

shoulder press/ push or split jerk (4 push or split jerks)

3 rounds:

2 shoulder press/ 4 push or split jerks (increase weight each set)

score is heaviest completion of set

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

push press #115/75 mrx#95/55 (no jerk)

kb swings #53/35

1-2-3-4-5-6-7-8-9-10 reps of:

burpees box step or jump overs #24/20

ring dips

10 push press

10 kb swings

1 burpee box over

1 ring dip

etc….

20 min time limit

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