CrossFit WOD 10/2/20

Warm-up

0-5:00

Briefing

5:00-15:00

Kneeling T Spine Rotations Against Wall x10/10 Both Directions

Pvc Press Out 2×10

Prone Snow Angel 2×10

Prone PVC Press 2×15

Push Jerk Demo

15:00-25:00

Push Jerk (3-3-3-3-3)

Increase every round

Pause at catch for 2 seconds

Metcon (AMRAP – Rounds and Reps)

25:00-45:00

HSPU Demo

10 AMRAP

5 HSPU

7 Box Jumps

9 KBS

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