JOINT PREP and MOVEMENT WORK
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
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