Friday Crossfit WOD – Supine

18 Dec

A) Mobility 

Shoulder Smash

B) Warm Up

10 Walkout Press Ups 

Crab Walk 20 meters 

Bear Crawl 20 meters 

20 Single Leg Glute Raises 

C) Strength / Skills 

15 Minutes

Performance - Jerk Skills 

Competition - Jerk 

Spend 5 minutes working upto around your 85% and then

EMOTM Jerk x 2


20, 30, 40, 50, 60, 70

Seconds of max effort on each exercise 

Double Unders

Supine Row (using the racks set on the bottom tier with a barbell on)

KB Swings (HAP)

E) Core

30 Floor Wipers

20 Side Plank Lateral Dips es 


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