CrossFit
Metcon (No Measure)
2 Rounds
Batwing x 10 w/2 sec pause @ contraction
Reverse Snow Angel x20
Sot Press x10
Split Jerk (8×1)
Build over the course of 8 sets. Form comes first. This is not the day for a 1RM. If the lift starts looking ugly then back down to the limits of your capabilities to keep good technique.
Metcon (No Measure)
Extra Work
Core strengthening
Banded Back Ext
3×15
Weighted Plank
3×30 Sec.
Metcon (4 Rounds for time)
Rowing
4×400
Do not go all out. We may or may not be having a very famous lady visiting us Friday.